Hannah Saunders Yoga

Stepping into 34 🎉

This year has been an expansive one.

Last year I wrote that I felt the universe was aligning, after my expired New Zealand visa was reinstated.

I was in Bali about to teach on a yoga retreat with and planning to move to New Zealand for 2yrs straight after.

Well if you’ve been following me, you’ll know that I’m definitely not in New Zealand.

I arrived and something just didn’t feel right. But I didn’t know what to do with that feeling.

My incredible friends guided me through, which allowed me to soften into the feeling of ‘I don’t know what it is, but something isn’t right’. Softening and accepting, meant that I could hear my inner voice again.

And the voice said, ‘This place isn’t for you’. And that was it.

I travelled back to Indonesia, got a yoga teaching job and stayed for 6 months.

Best decision ever.

I met the most inspiring people there, who truly are my soul family. Shout out to

Thank you to .kalilah for a truly transformative breathwork experience, which was the first time I realised I was shying away from my power.

Then Portugal happened. And from day one, I had the feeling that THIS was my place.

Then Boom Festival happened with my wonderful friend and I stepped deeper and deeper into my power.

What I didn’t realise through my whole healing journey, was that it’s been an inward journey.

Inwardly filling up my own cup.

I had a sudden moment of clarity at Boom, that I am now full and it’s time to continue on my healing journey, but outwards.

By this, I mean helping to heal others. Giving them the space, the compassion and the kindness, that I’ve been giving to myself.

I don’t have to worry anymore that others will take too much, and I’ll have to start healing again. Because I can set boundaries, because I love myself fully and because I can fill my own energy.

So here I am, waiting for my visa to be approved so I can move to Portugal, while hosting more retreats for while I wait.

Get ready to meet the love of your life, your inner voice 🧿

Start swiping, make sure you save and share with EVERYONE!

Have you already met yours? How? Or are you still listening? Share below, so we can all rise together 🩷

Your inner voice is the calm in the storm, the voice of reason, the voice you need when you’re in an overthinking spiral.

It gives clear, concise messages. It’s a soft, calm voice, that is difficult to hear over your inner critic.

Our brains are wired to be negatively biased, to help us survive. Think cave people detecting threats…but guess what, we’re not cave people anymore.

Experts I’ve learned from:
- read about his Becky brain 🧠
- basically everything she has to say
- reacting vs responding

….I’ll keep adding to this list!

Portugal Photo Dump | Buildings Edition 🧿

1, 2 & 3. Faro
4, 5 & 6. Olhao
7. Fuseta -
8. Aljezur
9. Lisbon
10. Ericeira

Take that selfie boo 🦋

We need to learn how to witness our own beauty right here, right now! However that uniquely shows up for you. Loving your welcoming smile, your comforting eyes, your laughter lines…

We are so conditioned to thinking that we could look better. That if in a years time after we’ve dieted, used more skin care, drank more water, we will look exactly the way we want. But we miss the beauty of now.

How many of you have looked at a picture of yourself from last year and thought, “Jezzz how did I not realise how beautiful I was”. I know I have! Well guess what? We’re living that moment right now.

Sometimes we just need a little reminder.

So take that selfie boo. Look lovingly at yourself in the mirror. Talk to your inner child, talk to yourself like you would a friend.

Energy matches energy.

Drop a ❤️ below to share love with yourself and anyone who needs it right now.

Hi, I’m Hannah and I’m a Freelance Content Writer, Yoga Teacher, Retreat Host and Social Media Manager ✍️

You’re a small business, and wear many hats, but Social Media really isn’t your jam…sound like you?

Let me look after it for you! With previous experience growing accounts for small and large business, I’ve got you boo!

I would love to hear from you, to see how I can help you gain a bigger audience and more brand awareness ⚡️

Hi, I’m Hannah and I’m a Freelance Content Writer, Yoga Teacher, Retreat Host and Social Media Manager ✍️

Are you a retreat centre, yoga school or hotel in need of a highly experienced yoga teacher? I’m your gal 🤙

I’ve hosted retreats and taught yoga all over the world, working with hotels, retreat companies and retreat centres.

Drop me a message to discuss yoga teaching opportunities 🙏🏼

Hi, I’m Hannah and I’m a Freelance Content Writer, Yoga Teacher, Retreat Host and Social Media Manager ✍️

Want to drive more traffic to your website, but don’t have time to write highly engaging, and discoverable website content or blog posts? Let me help you!

With years of experience writing for a leading yoga, wellness and travel company, using SEO best practices and technical plug-ins, I can help you use your time more effectively!

Drop me a message today, and see how I can save you time and get you more customers 🙌🏻

Family Indo Trip 🩷

…need any tips on where to head, what to do, or how to travel around the different islands, hit me uppp!

Save for later ❤

We are all responsible for our own wellbeing.

I used to think I was a victim, that I was a born certain way and nothing could change that...until I hit rock bottom. I was forced to do the work and make the changes.

Learning about *neuroplasticity, from incredible people such as , was a real game changer!
*the brains ability to change

And if you want to specifically read more about vision boards, check out ... a neuroscientist, medical doctor, and bestselling author!

Do you know what your wellness non-negotiables are? Comment below...

Your wellness non-negotiables are habits that make you feel alive, that make you light up from within, that help you be the truest version of yourself.

These could be things like not scrolling on your phone first thing, meditating, journaling, loving self talk, exercise...whatever gives you all the F E E L S.

From putting in a lot of self work, I can now recognise what happens when I don't dedicate time to my non-negotiables. I might stop trusting myself, find it harder to hear my true voice, suffer from an overall low mood, lose motivation and generally not feel like myself.

Maybe you already know what your non-negotiables are? I would love to hear them! You might also help to inspire others...lets us know below ⬇

But if you don't know them, no stress! There will be lots of inspiration over the next few posts, and on my stories, so keep an eye out.

If you're looking for a wellness kick-start, join my FREE 14 Day Wellness Challenge...click the 🔗

What benefits have I missed?

And reminder...being in the present, slowing down, honouring yourself, being kind to others, rolling with change, holding no judgement...these are all yoga! Not just fancy poses.

Big benefits babyyyyy...
〰 Become more emotionally regulated
〰 Detach from limiting ideas of how you see yourself
〰 Move better, and feel better
〰 Learn to trust yourself, and allow your true voice to grow louder
〰 Appreciate the light with the dark. Understanding that the dark will not always be dark, and the light will not always be light.

Your New Online Yoga Studio 💻📱 on Instagram: "Double tap if you agree ❤️ So what is yoga about? 〰️ It’s about noticing, and appreciating the small things. 〰️ It’s about being fully present. 〰️ It’s about community. 〰️ Your New Online Yoga Studio 💻📱 shared a post on Instagram: "Double tap if you agree ❤️ So what is yoga about? 〰️ It’s about noticing, and appreciating the small things. 〰️ It’s about being fully present. 〰️ It’s about community. 〰️ It’s about reacting less, and list...

LIKE if this is you.

If I had a £ for every time someone told me they don't have time for yoga...well you guessed it, I would be mega rich!

You are probably reading this, thinking, "That's me!"

What if I told you that practising yoga every day is EASY. You just have to switch up your perspective of what 'practising yoga' means.

When you see yoga as just a physical (asana) practise, there will be plenty of obstacles that stop you practising every day. Did you know yoga is so much more than rolling out your mat, and doing some fancy poses?

Yoga is a mindset, it's a way of life.

〰 It is noticing how blue the sky is, how green the grass is.
〰 It is about being in the present.
〰 It's taking time to do nothing, absolutely nothing.
〰 It's being kind to yourself, and others.
〰 It's noticing what you're noticing.
〰 It's learning to identify your ego versus your true self.

So the next time you don't have enough time to roll out your yoga mat, don't beat yourself up. Firstly, that wouldn't be very 'yoga' (Google - Ahimsa), but also you now know that you can practise yoga all day, every day.

Double tap if you're growing.

Double tap, if you now have more tools ready to help reduce your anxiety, manage your stress, and cope better when you're feeling overwhelmed.

So what do we know...
〰️ Understanding sensations in our bodies, created from different situations, gives us the control & power to change our reactions
〰️ 80% of the messages to your brain are from your body
〰️ The vagus nerve is a main component of the parasympathetic nervous system (rest & digest)
〰️ Tapping into the vagus nerve (improving our vagal tone) helps to reduce anxiety, and improve our overall mental health
〰️ We can improve our vagal tone, through humming, breathing, self massage, eye gazing and sooo much more
..want to know about these tools, and even more? Click this link www.hannahsaundersyoga.com and drop your email in the box.

Remember that you are in control.

Here are my top 5 ways to access your vagus nerve, to move you into a calmer state of mind.

Your body communicates to your brain, more than your brain communicates to your body. It makes sense that these tools work! Cold water immersion, breath work, meditation, movement, self massage....

Swipe to see my favourite tools to hack your parasympathetic nervous system, through stimulating your vagus nerve ➡️

Keep an eye out for the reel I'm posting tomorrow, that goes deeper into these tools.

Click the and add your email to be sent life changing tools to reduce anxiety!"

Like if you can relate.

In the past, I have felt helpless when feeling overwhelmed, anxious or stressed. Not knowing how to help myself, or how to stop the physical and mental pain.

Through yoga, I have learned to slow down, breathe and listen to what's happening in my internal world.

It isn't a quick fix, and you have to constantly learn/unlearn.

So here's my 'go to'...
〰 Close your eyes (if you feel comfortable doing so)
〰️ Take big breaths, in through your nose & out through your nose, and notice where are you feeling the uncomfortable sensations in your body
〰️ Just observe, without judgement, remembering that you are in control
〰️ Repeat, over and over

You have just moved yourself away from 'fight/flight' and into 'rest/relax' (your Parasympathetic Nervous System). You have told your brain, because remember you are in control, that you are safe. This gives you space to start working on why you were feeling that way originally.

I have recently filmed an 'Improving your Vagal Tone' class for my Online Yoga Students. Harnessing the power of your Vagus Nerve, is another incredible way to improve your mental health and wellbeing.

If you want to find out more about the Vagus Nerve, and my top hacks, click here ➡️ https://www.hannahsaundersyoga.com/reduce-anxiety

“To live in the present moment is a miracle. The miracle is not to walk on water. The miracle is to walk on the green earth in the present moment, to appreciate the peace and beauty that are available now.”
— Thich Nhat Hanh

Double tap if you agree ❤️

S E P T E M B E R

~ My sisters 18th in London
~ Hanging out with my bestie and our mini bestie
~ Moving to New Zealand, just to leave 3 days later for Indonesia
~ Lots of amazing food and bougie smoothies in Indonesia
~ Teaching at a yoga retreat with in Indonesia

October looks like it’s going to be much of the same 🔥

Do it for you ⭐️
⁠
( #📷 )

And just like that, I’m 33 🎉

Last year I wrote about how excited I was going to sleep on the eve of my 32nd birthday.

On the eve of my 33rd birthday, I fell asleep just feeling exhausted.

But good exhausted. Fulfilled exhausted. Totally satisfied.

Last night, I finally made it back to Bali. And it felt like home.

Not only I made it back to Bali, to explore and soak up Indonesian life. But I’m here to teach at a yoga retreat!

Even 32yr old Hannah would be pinching herself.

I cannot tell you enough times, to embrace every inch of your life. But also know that those moments don’t need to be held tightly on to.

When you allow your experiences to flow through you, without attachment, you keep evolving. You keep open to new experiences, rather than holding on to the old ones.

Observe.
Enjoy.
Learn.
Let go.

I come into my 33rd with an open heart, an open mind and open arms.

This is not a reel. It’s just a picture, with a BIG ASS caption!

For those of you who have been following me since I started this account, you will be familiar with my trials and tribulations.

But those of you who are knew, or have poor memories, let me enlighten you.

Let me take you back to 2019. Sweet sweet 2019. Where we only had to worry about the annoyance of a common cold.

Then BAM…2020 brings COVID.

I was living in Australia, my mental health rapidly declining, mildly addicted to sleeping pills, punishing myself with exercise and strictly controlling what I ate.

Obviously I was in denial.

And like all tales of woe, there was a relationship that was hanging on by a thread.

Well, unsurprisingly that thread snapped.

I found myself back in the UK; a single 31 year old, who was definitely not flirty and not thriving.

My UK stay was meant to last a few months, as I had my working holiday for New Zealand approved. But as I’ve already mentioned…COVID.

My relationship thread had already snapped, and now the whole hand loom exploded.

I felt like New Zealand gave me purpose…if I could just reach it, I would be ok. But I couldn’t, and suddenly everything wasn’t ok.

After days of not being able to get out of bed, not eating and crying constantly, I called the doctor.

Life has a really cruel way of making you deal with your s**t!

So I found myself 31, still not flirty, still not thriving and now on antidepressants.

BUT HELLO! I finally had my life raft.

Cue uplifting music.

So hello 2021!

I managed to find a way out of the UK, with yoga teaching jobs abroad.

Mexico, Guatemala, Ecuador.

I was getting back to me. I had head space to meditate again, to breathe again.

I slowly came off antidepressants. Not feeling any need to, but knowing I had created an amazing foundation to keep healing.

And then 2022 comes round…and I’m teaching in Sri Lanka!

New Zealand is completely out of my mind by now.

And just like a film, the NZ government reinstate all visas that expired during covid.

It’s on again!

I’m writing this, in the airport waiting for my flight to New Zealand.

Life has a funny way of coming full circle.

🤍🤍🤍

S U R R E N D E R

As you practise surrendering more and more in your yoga practice, you will notice the shift in your daily life.

But what do we mean when we say ‘surrender’?

- allowing the world to move around you, while observing
- letting go of expectation
- understanding that what is for you, will find you
- not allowing things out of your control affect your internal world

If you are reading this, and feel your stomach tighten, jaw clench or shoulder lift; ask yourself why…

Firstly, amazing that you have noticed these things!

But maybe you’re feeling these sensations because you’re someone who needs to control, you don’t like being vulnerable, you have a lack of self worth??

…resonating?

Maybe you start to surrender on the safety of your yoga mat. Allowing intuition to guide your practice. Connect through breath, and see what happens when you just let go.

Let go of expectations on your mat, and see what starts to happen to other areas of your life.

“Comparison is the thief of joy”
- Theodore Roosevelt

After one of the classes I taught during my retreat, I heard lots of ‘they could do X, but I couldn’t’.

This is such a common narrative. Not just in the yoga space.

We grow up not learning how to speak kindly to ourselves, thinking others successes reflect negatively on us and not embracing our limitations.

Yoga is a personal practice. It’s not a team sport, or competition.
Each of us have different bodies, and have experienced different journeys.

Comparing our practice to another’s, is impossible.

Next time you’re in a yoga class, and you find yourself comparing yourself to others. Take a big breath, bring yourself back into your centre, and say some words of appreciation to your body.

We cannot control what’s happening around us, but we can control our internal world.

We make life so complicated anyway, so let’s make it a bit simpler by stopping comparison to others!

Does this resonate? Drop your experience below, and what helps you not compare ⬇️

Double Trouble 🫶

…I’m not always in Lycra.

Shout out to who is THE most selfless friend. I am so lucky to have you in my life ❤️

I’m posting these pictures because I LOVE them!

Post that picture you think you look pretty in.

Accept a compliment.

Big yourself up.

LOVE YOURSELF!

Happy weekend y’alllll ❤️

And breathe 🫁

Right now.

Take a big breath in through your nose, all the way down to the bottom of your belly.

Pause.

Slowly exhale through your nose.

Repeat.

Do this when boiling the kettle.
When filling up your water.
When scrolling through social.

Breathe.
Breathe deeper.
Breathe better.

If you want to go deeper with your breathwork, join our community.

Over 150 classes to choose from; yoga classes for all levels, yoga pose guides, meditation sessions, guided breathwork, and much more

There’s something for everyone.

Find out more via link in bio 🔗

EVERY BODY IS A BIKINI BODY.

Scroll to the end, and you’ll see a mini me. Literally.

Did I think I was skinny then? No.

Hello!

Recently I realised that I have never been happy with my body. Even when I’ve committed myself to 2hrs of yoga everyday, no alcohol because of the calories and ate oranges as sweet treats.

How many of you look back at old pictures and think ‘wow, I look amazing!’…but never appreciated it at the time?

So F*CK it 🤙



Here’s to appreciating the now, talking to yourself like you would your best friend and giving less of a sh*t.

I’ll eat my vegetables, do my exercise, meditate and finally be content with what I’ve got.

And if you’re worried about putting on your bikini because what people might say…remember what we say to children about bullies. Bullies are only bullies because they don’t like themselves.

People are innately egotistical, they care more about how they look in a bikini, than focusing on you.

Here’s to us, here’s to our wobbles and here’s to loving ourselves fully ❤️

If you know me, you know I loveeee Indonesia. So I am pretty darn stoked to be helping host this Island Hopping retreat with 💟

Starting off in where we will soak up Balinese culture, explore cute boutiques, take pictures with monkeys, and much more.

THEN we will whisk you over to for some island loving! Snorkelling with ocean manta rays is literally the most incredible thing I have ever done. And you will get to experience it as well!

Join us for 11 Days of Island Hopping in Indonesia 🇮🇩

For more info, click the

Join us for 3 or 4 days of Yoga and Hiking ⭐️

This retreat is hosted by the incredible

I’m tagging along and do a bit of yoga for you all. The dream, hey!

For more info, either check our or click the

Because you’re worth it 💙

Join me in Turkey with & this summer, for a beautiful and relaxing 8 Day Yoga Retreat.

Start and finish your day with a yoga class, and the rest is up to you.

There is so much to do in Kalkan, but for me, the beach is where it’s at. Snorkelling in crystal clear blue water or read a book on the white sand beach.

We will also be heading off for a full day boat trip!

There is so much to do, you’ll be spoilt for choice. Hiking, massages, exploring, relaxing…this yoga holiday is for those of you who cannot just sun bath.

To find out more info, click the link in my bio!

Cannot wait to see you in Turkey 💛

Friday Foto Dump 📸

Paros & Antiparos, my favourite places so far in Greece. The people, the food, the beaches…seriously 👌🏼