Yoga before bed: a slow practice for sleep
Yoga for sleep: slow, supported poses and longer exhales for the hour before bed, what to skip in the evening, and when poor sleep needs a doctor, not a mat.
Yoga for better sleep, back care, cramps and more
Need-led guides, each honest about what yoga can and cannot do: sleep, a stiff back, period cramps, anxiety, stress, posture and running.
People rarely come to yoga for yoga itself. They come because they sleep badly, their back aches after a week at the desk, or work has left them wired. These pages start from that reason and say plainly what a gentle practice can offer, what to leave out, and when the right person to see is a doctor.
Most of them lean on the slow end of the practice. If you would like that in person, restorative yoga, propped and unhurried is the lesson most of these pages point to, and lessons shaped around stress and burnout suit the pages on the mind.
Rest and the mind
Yoga for anxiety
Yoga for anxiety, honestly: it is not a treatment for an anxiety disorder, but slow breathing and grounding shapes can sit alongside proper care.
Yoga for stress relief
Yoga for stress relief, in plain words: slow movement, longer exhales and supported rest you can try at home, and when to talk to a doctor instead.
The body
Yoga and back pain: gentle movement, with care
Yoga for back pain, taken carefully: gentle shapes for everyday stiffness, what to leave out, and the warning signs that mean you should see a doctor first.
Yoga for bad posture
Yoga for bad posture: build awareness of how you stand and sit, strengthen the back and core, open the chest: poses to try and when to see a physio.
Yoga for flexibility: how your range changes, and how slowly
Yoga for flexibility, honestly: change is gradual and different for every body. Poses to practise, how often, how long to hold, and what to avoid.
Yoga for period cramps: gentle shapes for heavy days
Yoga for period cramps: gentle, supported poses and slow breathing for the first days of your period, what to skip, and when pain needs a doctor instead.
Life stages and sport
Yoga for seniors, from the chair to the mat
Yoga for seniors, with or without a chair: seated and supported poses for balance, joints and breath, what to check with a doctor first, and how it adapts.
Yoga for runners: a routine for after the run
Yoga for runners: a short routine for tight hips, hamstrings and calves after a run, how slow Yin holds fit around training, and what yoga will not fix.
Yoga in pregnancy and after birth
Careful guides to yoga in pregnancy and after birth: what is safe, when to start again and how to move gently. Always check with your OB or midwife first.
What yoga is not
Yoga is not medical care. It does not diagnose anything, and it does not replace a doctor, a physiotherapist, a psychologist or the treatment they advise. Every page here lists the warning signs that mean you should see one first. Please read the health disclaimer before you practise, and if you are wondering whether yoga could stand in for professional help, the guide to yoga for stress relief answers that directly.
Questions
What should I read if my concern is not listed here?
Start with the guide closest to it, then ask your doctor whether gentle yoga suits you. If you are thinking about lessons, message me with what is going on and I will tell you honestly whether I think a private lesson is a good fit or whether someone else would serve you better.
Which page should I read if I have more than one concern?
Read the one that bothers you most first, and follow its warning signs. Many of the shapes repeat across these pages, such as Child's Pose, Legs Up the Wall and a supported Savasana, so a short practice built from them often covers more than one need.
Can a private lesson be planned around a health condition?
It can be planned around what you tell me, once your doctor has said yoga is fine for you. I will ask about your condition before we start, leave out anything your doctor has advised against, and keep the lesson slow. I am a yoga teacher, not a clinician, so I will not assess or treat the condition itself.
Contact
By appointment.
Not sure what you need yet? Message me first. Tell me what is going on and we will work out the right lesson together.
Viber +63 968 190 0429
Or email joahnnalee.hello@gmail.com