Natalia does Yoga

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Natalia does Yoga

Gitananda Yoga classes, Merthyr Tydfil
Suitable for all
Mon 7:15 - 8:30pm
Book here 👇🏼

06/09/2026

Can you do this? 👀

A little Gitananda Yoga mobility challenge for you…

Supta Vajrasana - Reclined Thunderbolt

This is a beautiful spinal flexion posture, but it’s not one to force your way into.

Begin by reclining back onto the elbows on an out breath. If that feels comfortable and your body allows, gradually come towards the crown of the head.

Start with just 5–10 seconds and build gradually with regular practice.

How far can you comfortably go?

Let me know 👇🏼

02/09/2026

Hello lovely yogis,

I wanted to let you know that, due to a few changes in family life, I’m entering a temporary and somewhat unknown period of transition. With that in mind, I feel it’s best for me to press pause on my weekly classes for the near future, until things have had a chance to settle and my personal circumstances stabilise.

Although it’s not quite how I imagined things going, I’m choosing to trust this period and see it as an opportunity to create a little more space, both for my family and for my own personal yoga practice. When the time feels right, I’ll be in touch with you all to let you know when and where our sessions will resume.

For those of you booked onto tomorrow’s class, as well as any classes throughout the rest of September, your tickets will be refunded shortly.

In the meantime, I hope you’re able to keep a little personal practice going at home, or perhaps find another class to keep your weekly yoga fix flowing. 🧘‍♀️

And finally, a huge thank you.

Thank you for showing up - through the rain, the cold, the sunshine, the wobbly balances, the quiet moments and everything in between. Your commitment, support and willingness to keep coming back have given me the motivation to keep teaching for three whole years now.

I’m incredibly grateful for every one of you and for the little community we’ve created together.

This isn’t goodbye, it’s simply see you soon. ❤️

With love and gratitude,
Natalia

02/07/2026

Making the most of the perfect weather we are currently having; not too hot, not too cool, no rain....

Meeting on the grass this evening, same time 19:15 - 20:30, same place, Cyfarthfa 🌳🧘🏻‍♀️

(Bring some layers)

01/07/2026

Did you know that breathing through one nostril more than the other can influence how your body and mind feel?

In yoga, we talk about two main energy channels (nadis):

🌞 Pingala Nadi is associated with the right nostril and the sun. It's warming, energising and activating. It supports the sympathetic nervous system – our 'fight or flight' response – helping us feel more alert, focused and ready for action. This can be helpful before a dynamic yoga practice, exercise or when you're feeling sluggish and need a little boost.

🌙 Ida Nadi is associated with the left nostril and the moon. It's cooling, calming and restorative. It activates the parasympathetic nervous system – our 'rest and digest' response – helping to reduce stress, encourage relaxation and prepare the body for rest. It's a lovely practice before bed, before a restorative yoga class, or whenever life feels a little overwhelming.

In class, we sometimes explore breathing through each nostril individually before bringing them back into balance. The aim isn't to stay in one state or the other, but to recognise what your body needs and gently restore harmony.

Between these two lies Sushumna Nadi, the central channel. In yogic philosophy, when Ida and Pingala are balanced, prana can flow more freely through Sushumna, creating a sense of steadiness, clarity and inner balance.

Have you ever noticed one nostril feels more open than the other? It changes throughout the day, and yoga has been observing this long before modern science began studying the nasal cycle.

29/06/2026

This is your monthly reminder - July classes are now live on the booking schedule!

Classes will only be held on the first 3 Thursdays, with no classes on the 23rd & 30th due to holibobs.

21/06/2026

Happy Summer Solstice, official start of Summer, longest day of the year, International Yoga day and Father's day!!!

IYD happening at the same time as the Solstice serves as a reminder to honour the masculine energy the Solar energy brings forth, helping us to turn seeds into actionable tasks with the activating energy.

As I approach 3 full years teaching Yoga, this day and time of year sparks gratitude and joy for the path I'm on, the journey I have made and the future ahead of me.

Yoga has helped me throughout life immensely and I am by no means the perfect student or teacher, but I am a much better version of me had I never found yoga to begin with.

I am grateful for every single teacher out there, passing down the wisdom of ancient yogis. And forever grateful for my loyal group of students, some of which have been consistent in their practice for nearly as long as I have been on the scene. You are the reason I keep going, stay committed and continue to grow ❤️

I hope you have a beautiful day, whatever you are celebrating 🧘🏻‍♀️🕉️🌞✨

14/06/2026

In case anyone became invested in the Peony's destiny... I'll tell you all about it...

These were my first ever blooms so I really didn't know firstly, what to expect, how patient I would have to be and what any of the potential problems that could arise would be. Well, let me tell you this lady tested me.

Her neighbouring Rhododendron showed no signs of flowering (also first year since bought - 2 or maybe 3 years ago) meanwhile Peony already had a very grand in height, but modest bud. The Rhod continued to go into full bloom and wither to seed, meanwhile Peony was still just growing larger in size (bigger than a tennis ball) everyday but staying stubborn in her opening.

Lots of rainfall and cooler temperatures would have been the reason behind her 'stubbornness'. One morning I looked out of the kitchen window and her and her pal who she shared the same main stem with, were dangling south, snapped from their weight.

Now inside a vase at home, it wasn't until my mum, avid gardener, told me to peel back the now browning outer petals to see if it would help her release.

Oh my goodness, did she release... I sat with her for about 10 mins slowly unwinding the layers thinking if I don't open her up and see her in her full glory, she might not make it til morning.

So in the end, the lesson of patience might have been neglected, but maybe the teaching here is let nature do its course, and intervene only when absolutely necessary. Just like livestock are observed when labouring their young and are assisted, that's what this was, a little help to see what she had been working so hard all year to produce this Spring 🌱🌸

So she may look a little different, but she made it 🥰

(FYI - Peony 'balling' it's called - the outer petals became fused together from the cold and wet)

13/06/2026

Hen Yoga session for this group of wonderful ladies this morning 🧘🏻‍♀️🌞

10/06/2026

PRANAVA PRANAYAMA – Breathing with Sound

One of the pranayama practices we occasionally explore in class is Pranava Pranayama, often known as the A-U-M breath.

In this practice, different sounds and hand gestures during exhalation are paired with different regions of the lungs:

✨ A (Akara) – lower breathing (Adham Pranayama)

✨ U (Ukara) – middle breathing (Madhyam Pranayama)

✨ M (Makara) – upper breathing (Adhyam Pranayama)

✨ AUM – the complete yogic breath, integrating all three areas

The gentle vibration created by the sound helps bring awareness to the breath and encourages us to fully experience the movement of the lungs. Rather than simply breathing mechanically, we learn to connect breath, sound and attention.

In the Gitananda tradition, this practice is used to: 🌿 Improve breath awareness
🌿 Encourage fuller use of the lungs
🌿 Lengthen and smooth the exhalation
🌿 Calm and focus the mind
🌿 Deepen the connection between body, breath and consciousness

You'll often hear me encourage a longer exhalation than inhalation, helping to activate the body's natural relaxation response.

Have you ever noticed how humming, chanting, or singing can instantly change how you feel? That's the power of vibration working through the breath.

Address

Merthyr Tydfil

Website

http://nataliadoesyoga.bookwhen.com/

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