Moonhouse Yoga

04/01/2021

How many times have you heard "let it go" in a yoga class? And how many times did you know what you need to do🤷‍♀️? Often times, when I hear the command, it does the opposite because my mind starts racing thinking "Am I doing this right? Where is the tension in my body? Why is it so stiff there? What did I do? What's going on in my life in general? I am hungry. Why am I always hungry when I'm doing yoga? etc. etc. It appears that "letting go" is the hardest pose to do. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What I've come to realize is that letting go can mean something different for every person. It can also mean something different each time you are on the mat. One day it might mean "relaxing the muscles in your body", another time it can be more useful to focus on your breath and therewith quieting your mind. Or you might need to experience all emotions you have inside of you. Emotions may manifest themselves in your physical body through tension or stiffness and by allowing yourself to feel whatever comes up you can work through it. It is not letting go in the traditional sense BUT it will set you free after. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What usually works for me when wanting to let go is to focus on my breath. I try to keep my focus there and slow down my breathing. A calm breath usually relaxes my body and eventually also my thoughts. Some days this works, some days it doesn't at all.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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"Letting go" can't usually be achieved by telling someone: "just relax". It takes its own time, place and pace and this is different for everybody. Just know that the more you practice yoga, the more you connect with yourself, the easier it will be to find out what it is you need on the way to relaxation. There's no rush to let go. You do whatever you need to do in that specific moment. And this is probably the best ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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-go✌️ ❤️

01/01/2021

2020, without a doubt, has been a year we will all remember🤪. For many of us it hasn't been easy. I, too, got shaken up a couple of times during this crazy year but it also brought me some good stuff. When times are tough, it is so easy to ignore the good things that are happening. Here are the cool things that I saw/did in 2020:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Found new unexpected friends who made this year so much more bearable 🙏⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Retought what kind of yoga I want to teach⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Built my own website⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Got clarity on where I stand in some friendships⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Learned how to prioritise my personal goals⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Stood up for myself when I needed to⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm hoping that you can find something positive in all that chaos and the many changes you went through as well. Maybe you have discovered that you're very resourceful when it comes to solving problems? Maybe you learned about yourself that you can quickly adapt to changes? Maybe this year told you to focus on the things that matter to you? Maybe it took you to new places in your career or introduced you to a special person? Write it down so you can pull it out when you feel defeated. It will also help you to walk into 2021 on a positive note 😇. Even if 2020 was extra tough on you and you find it hard to see the positive side of it yet, remember that in our darkest moments we have the biggest potential to grow. It may not be obvious right away but I'm sure that everything that happened will lead you to something great. I really do hope that you and all your loved ones are healthy and remain so in #2021. I wish you an easy going new year for a change 😆. Have a happy and exciting fresh start full of and . Stay safe, celebrate and be (to yourself and others)! Also, leave me a comment on your personal positive thing in #2020. Let's share the ! ✨🎆 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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25/12/2020

Need a retreat or vacation? Well then choose or . This pose is your free staycation treat. When life gets too hectic and crazy around you, 10 Minutes in this pose will recharge you like a 2-weeks-holiday (well, not that much, but it definitely will make you feel better 😆). If there was a pose that embodies self care it is this one. You can make this pose as comfortable as possible for you by putting a cushion for your head on the bolster, use straps, pillows or blocks to support your knees. Start to feel how this pose opens up your ❤️ and hips. Go deep into your heart space and listen if there are any messages coming up. What is it that your heart tells you? What is it that you need? How can you make it even more comfortable for you? And is there anything you need to change on your life path to make it address your needs? If there's no message coming up, no problem, just sink into the stillness and enjoy it. Try not to move for those 10 minutes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There's this famous quote: "You should meditate 20 minutes everyday unless you're too busy. Then you should meditate an hour." You will have the same effect on your life whenever you gift yourself with a couple of minutes resting in Supta Baddha Konasana and take even more minutes when you feel like your schedule is maxed out. I wish you a very merry xmas🎅 🎄.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📸: .yoga ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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17/12/2020

are in general a great way to give your body a huge stretch on the whole backside of the body. From the calves, over the hamstrings, hips, entire back up to the neck - everything is stretched well. If you feel out of energy and don't want an intense stretch, then you can use a bolster on your legs before you fold over. You can even use a block or cushion on the bolster to rest your head on. This will calm your mind and recharge your entire system. Just melt into it and enjooooyyy the soothing effect it has. Have a ✌️ful pre-christmas season.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📸: .yoga ⠀⠀⠀⠀⠀⠀⠀⠀⠀
# moonhouseyoga

14/12/2020

One of my favourite self care thing to do is to cook and eat🍪. I especially love making sweet stuff which is why I want to share my favourite no-refined-sugar recipe for a no-bake-cake (what? Yes! and it's sooo gooood). It tastes a bit like a healthy version of Twix. Thanks ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients (for approx. 10 bars):⠀⠀⠀⠀⠀⠀⠀⠀⠀
For the ground:⠀⠀⠀⠀⠀⠀⠀⠀⠀
150g ground almonds⠀⠀⠀⠀⠀⠀⠀⠀⠀
100g of ground oat flakes⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 tbsp maple syrup⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 tbsp coconut oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 pinch of salt⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For the filling:⠀⠀⠀⠀⠀⠀⠀⠀⠀
350g pitted Medjool dates⠀⠀⠀⠀⠀⠀⠀⠀⠀
3 tbsp almond butter⠀⠀⠀⠀⠀⠀⠀⠀⠀
½ teaspoon vanilla⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For the chocolate:⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 tbsp coconut oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 tbsp raw cocoa powder⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 tbsp maple syrup⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Preparation:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. For the bottom of the bar, you first melt the coconut oil in a saucepan.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. In the meantime, put all of the remaining ingredients in a bowl. Then add the melted coconut oil and mix everything together well until you have a nutty batter.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Line a baking dish with parchment paper and pour the batter into it. Press it firmly so that it doesn't crumble. While you are making the caramel, you can put the mold in the freezer.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Put the dates in a saucepan and pour in enough water until they are lightly covered. Now cook them for about 5-10 minutes so that they are very soft afterwards. Drain off the water.⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Put all the ingredients for the caramel in your food processor and mix everything until you have a creamy caramel mixture. Now spread the caramel over the nut and oatmeal base and put the mold back in the freezer for about 2 hours so that the caramel sets.⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. For the chocolate coating, all you have to do is put all the ingredients in a saucepan and heat it over medium heat so that everything becomes liquid chocolate.⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Take the shape out of your freezer and cut everything into bars. Pour the bars into the chocolate. Enjoy! 😋

07/12/2020

: The best and easiest present you can gift yourself with is to sit each day for a couple of minutes in silence🧘‍♀️. It doesn't even have to be long. Start with 5 minutes each day and make it non-negotiable that you take these 5 minutes. Pick a time and place where you can really sit undisturbed and just check in with your body. Scan it from top to bottom and see how the body feels each day. It doesn't matter what sensations you find or what feelings may arise. The point is just to build a picture of how you are in that moment, to observe yourself. Once you have done that, shift your attention to your breath. Follow your breath with each in- and exhale. Feel what it does to your body. For sure, your thoughts will move away from the breath. Once this happens, gently move the attention back to the breath and rest the mind in the moving sensation of the body when you in- and exhale. I hope you enjoy these 5 minutes every day and BTW: this self care act is completely free 😄.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📸: .yoga ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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# moonhouseyoga

30/11/2020

When you move into Konasana or your insides and the back of the legs receive a good stretch. It will release tensed groins and is great for your spine. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Staying in Upavista Konasana for longer can even help you to break your ego. Why would you do that? Well, often times the difference between who you really are and who you think you are (called egoism) or think who you should be, creates suffering in humans. In yoga we constantly try to break the ego because the ego is just an idea, it has nothing to do with who you are as a person. By holding a pose that is as tough as this, you are urged to go deeper getting closer to your core essence. Pushing yourself deeper (in a healthy way) and holding the pose a little longer than your ego tells you to will eventually break it. You'll learn to master your thoughts and detach from them. You are not what you think and you don't need to listen to that inner voice that tells you can't hold it any longer because you can. After practicing this forward fold, you'll feel more humble and grounded. Even though it may not feel like it but this pose has a relaxing effect overall. Make sure to move gently as you allow your mind and muscles to open up in the process and then say hi 👋 to the true beautiful you!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📸: .yoga ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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'tlie

25/11/2020

Prishtasana or is a love-it or hate-it kind of pose. Some students really enjoy the deep hip openeing and stretching effects it has on the hamstrings, hips and quadriceps others find it challenging as it takes you pretty deep into an area that can be very tight and therefore makes it quite intense to hold. However, if you take it slow and integrate it gently into your practice, this pose can help you improve your hip flexibility, alleviate back pain and sciatica.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📸: .yoga ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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'tlie

22/11/2020

We tend to store traumatic experiences in the area around the hips 😱. This can stem from a major event or many small ones and can lead to emotions like sadness, fear, anger and worry being held for many years in our hip muscles. By working on the hips, those tensions can be released and let go. Sometimes people start crying when being in hip stretching or hip opening poses. If that happens to you, I encourage you to let the tears flow or sit and breathe through any emotion that comes up. It is a good sign and means that something came to the surface that can be released now. Should nothing come up that is alright, as well 🙃. In either case, just enjoy the stretch that hip stretching or opening poses give you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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'tlie

16/11/2020

You might already know or 🕊 from your regular work-out stretching routine. It is the perfect pose to release tension and maintain hip flexibility because it stretches both the hip rotators (buttocks area) and the hip flexors (the muscles that run along the front thighs and pelvis). This pose can be done lying on your back, seated at a wall or when folding forward in a seated position. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is what's in it for you: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Stimulate the internal organs⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Stretch deep glutes⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Stretch groins and psoas⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Relieve impinged piriformis and alleviate sciatic pain⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Help with urinary disorders⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📸: .yoga ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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'tlie

30/10/2020

or stimulates the adrenal glands and the parathyroid glands, the so-called "guardians of health"👩‍⚕️🩺. In addition, the spleen is activated, which produces defense cells for lung infections. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What I love most about this pose is the twisting movement which loosens up my spine, stimulates my digestion and mentally gives me a different view on things just by looking over my shoulder. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is the last immune boosting pose for October. With all the immune boosting poses I showed you in October, I hope you feel good and prepared for the winter season🙌. Which pose is your favourite immune booster? Let me know in the comments ⤵

27/10/2020

or is the standing version of and it is also a pose I really love doing especially when I spent the whole day sitting at a desk or up on my feet. This pose stretches the entire backside of the body and reduces stomach pain. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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At the same time Uttanasana aids in moving lymph - a clear, watery fluid that moves through the body picking up bacteria and viruses and filtering them out via the lymph nodes. In this pose, with the head upsidedown gravity moves lymph into the respiratory organs, where germs often enter the body. When you return to an upright position, gravity drains the lymph, sending it through your lymph nodes for cleansing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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They say that just by staying 2 min. in this pose your ❤️rate will slow down and calm your brain cells. Your eyes will start to sparkle while your thoughts find peace. This also makes it an ideal pose for when you feel sad, overwhelmed or stressed. Take those 2 min every morning or evening for week and see how it feels.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📸: .yoga ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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25/10/2020

So excited to get back into the studio. Come and join me for my new courses. Due to Corona, there's a limit of 6 spots/course so make sure you reserve your place today. Find more information and booking option on: www.moonhouseyoga.de. See you soon! 🥳

25/10/2020

25/10/2020

20/10/2020

aka is one of my favorite poses. This pose not only stretches the whole backside of the body (from heels over hamstrings to the neck), it also calms the nervous system. While we are in this seated forward fold our abdominal organs are being stimulated as well. This helps to activate our immune system and is the reason why Paschimottanasana is a great pose for when you feel like you're about to catch a cold. Let's fold forward right now🤩.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📸: .yoga ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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13/10/2020

💦 is key to building a strong . When we sweat through physical activitiy, your body is able to flush all toxins out. This helps to prevent infections. Another big plus is that, sweating regulates the skin flora protecting bacteria from entering and therewith minimising the chance of getting pimples. Whoohoo! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Breaking out a sweat once a day is really beneficial and you can achive this by many things e.g. cycling to work🚴‍♀️, going to the sauna, dancing🕺, Vinyasa flow yoga🤸‍♀️. Just pick your favorite thing to do and start dripping😅.