https://www.yogapathwithin.com/, https://anita1.newzenler.com/f/text-neck-posture-alignment

Yoga Path Within, Harrow (2026)

15/01/2026

Join me at the start of something new...

This is an exciting moment for me, and I hope some of that enthusiasm comes across to you as well.

As announced in the last post, today I am introducing something completely new. I am opening the waiting list for my founder launch of Evidence-Based Yoga for Desk Professionals. I have been working hard for the last seven months to learn about the digital world so that I can present this programme to all people struggling with neck pain, shoulder, and upper-back stiffness caused by long hours at a desk. I have combined yoga practice with clinical research to support you during this course, and I will be closely involved, offering you guidance and support at each stage.

A founder course also means that we can shape this course together, and your feedback will be considered and included in the lessons I will deliver.

Curious to find out more?

All information and the link to join the waiting list are available in the comment.

I am very much looking forward to starting this journey with you. :)

09/01/2026

What if I told you that everything we’ve discussed regarding evidence-based yoga over the last few weeks was just the foundation?

I’ve spent the last few months diving deep into specific yoga practices for the neck and shoulders, alongside the latest clinical research on sedentary lifestyles and forward head posture. I’ve been looking for the "missing link"—the reason why a few random stretches during a lunch break often aren't enough to counteract 40+ hours at a desk, and more importantly, what can be done to change that.

Next week, I’m launching something that takes all that research and turns it into a structured path forward. No more guesswork. No more "hoping" your neck tension or shoulder stiffness goes away.

I’m not pulling back the curtain just yet, but I’ll give you three clues:

1. It’s built specifically for desk-based professionals who need their bodies to support their high-pressure, screen-focused careers.

2. It’s rooted in traditional yoga practice and modern medical research.

3. It’s designed for the busiest schedules, focusing on maximum ROI on your time.

Stay tuned for more insights.

To be among the first to receive updates, feel free to subscribe to my newsletter. The link is in the comments.

02/01/2026

Over the past weeks, we have been discussing text neck and forward head posture: a postural pattern in which the head gradually shifts forward in relation to the shoulders and torso. This change alters the mechanical load on the cervical spine. Over time, it can increase strain on the neck, shoulders, and upper back and may contribute to pain, stiffness, headaches, and reduced mobility.

Today, I would like to share a simple posture check that can give you an indication of your head position in relation to the rest of your body.

1. Stand with your back against a wall.
2. Allow your heels, pelvis, upper back (thoracic spine), and head to rest against the wall.
3. Keep your gaze forward and your chin parallel to the floor.
4. Notice how your head relates to the wall without forcing or adjusting the position.

If the back of your head can comfortably make contact with the wall while the chin remains parallel to the floor, this suggests a more neutral alignment of the cervical spine. In this position, the head is balanced more directly over the torso, and the load on the neck muscles and spinal structures is more evenly distributed.

If contact with the wall is only possible by lifting the chin upwards, this often indicates forward head posture. In this pattern, the head sits anterior to the shoulders, increasing the mechanical load on the cervical spine. To keep the eyes level and the head upright, the body often compensates through increased muscle activity in the upper back, shoulders, and neck, which can contribute to tension, fatigue, discomfort and pain.

This brief check is not intended to diagnose or correct posture. Its purpose is to increase your awareness of habitual alignment.

28/12/2025

We are continuing our discussion about text neck. Today I am sharing with you two gentle exercises for posture correction and pain relief in neck and shoulders I particularly like.

1. Postural Awareness & Lengthening

Sit comfortably in a cross-legged position on the floor or on a chair. Place your palms on your knees (if seated on the mat) or on your thighs (if seated on a chair). Keep your chin parallel to the floor.

Lengthen through the crown of your head, sensing how the spine, neck, and back muscles gently elongate upwards. Hold for 2–3 seconds, then release. Repeat 5–10 times. Notice changes in your posture and the sensations in your neck and upper back.

2. Supported Neck & Shoulder Release

Remain seated in the same position. Interlace your fingers at the back of your neck, just below the skull, keeping the elbows bent.

On an inhale, gently lengthen the neck upwards using your palms, draw the shoulder blades towards each other, and send the elbows slightly back.
On an exhale, keep the neck long as you bring the chin towards the chest and draw the elbows closer together.

You should feel a gentle stretch in the neck and around the shoulder blades, with the head fully supported by the hands. Repeat 5–10 times.

These two exercises can easily be done during the working day and it will take only a few minutes. Give them a try and let me know how it goes.

27/12/2025

Yoga, Chocolate, and the Chemistry of Happiness

There is a thought that has been on my mind, which led me to look for some answers.

Why do we so often reach for external stimulants to feel happy and content?
Why do we assume this is something we cannot cultivate on our own?
Or perhaps we do not even try and instead choose the quickest and easiest option?

Why We Reach for Sweets When We Feel Low

What sparked these questions was my own relationship with sweets. I do not enjoy many sugary foods, but the ones I like are hard to resist.

If you place Bajadera or Vego chocolate in front of me, even before I taste it my brain already anticipates pleasure. Once the taste buds get involved, stopping becomes difficult. The mind seems to take control.

When I feel sad, stressed, or anxious, I often find myself reaching for sweets, hoping they will help me feel better. Sometimes they do. But the effect never lasts long.

What Happens in the Brain When We Eat Chocolate?

Chocolate contains small amounts of naturally occurring compounds that interact with the brain’s reward system. These include phenylethylamine and anandamide, as well as mild stimulants such as caffeine and theobromine.

Together with sugar and fat, these substances activate dopamine pathways linked to pleasure, motivation, and reward. This helps explain why chocolate can feel comforting and why cravings can be so strong.

Carbohydrates may also indirectly support serotonin availability. This can contribute to a temporary sense of calm or improved mood. Some people notice this effect more strongly during periods of stress or hormonal fluctuation.

Pleasurable eating experiences also trigger the release of endorphins, the body’s natural pain relievers. These responses create a short-lived feeling of wellbeing.

Why the Comfort Does Not Last

Most sweets are high in processed sugar. Sugar provides quick energy, but little nutritional value.

As the body works to restore balance through insulin release and blood-glucose regulation, the initial lift in mood fades. Often, the craving returns and the cycle repeats.

This led me to reflect on why we place our bodies under this kind of stress for such fleeting moments of comfort.

The body always seeks equilibrium. Repeated spikes in blood sugar place extra demands on the system and may contribute to energy crashes and emotional ups and downs.

Yoga and the Brain: A Longer-Lasting Effect

Through my yoga practice, I noticed something different. The sense of calm, clarity, and wellbeing lasts far longer.

Research suggests that yoga and mindful movement support the regulation of neurotransmitters involved in mood and emotional balance, including dopamine and serotonin. Yoga practice is also associated with increased GABA activity, which helps calm the nervous system and reduce anxiety.

Yoga supports the parasympathetic nervous system as well. This part of the body is responsible for rest, recovery, and digestion. Rather than creating a spike, yoga encourages balance.

This reflection does not mean we should never eat sweets again. Chocolate can be enjoyed in moderation, without relying on it for emotional regulation.

However, it reminds us that when our mood is low, excessive sugar brings only temporary relief. Yoga practice often supports a deeper and more lasting sense of wellbeing.

Photo by David Holifield on Unsplash

19/12/2025

Last week, we began a discussion about text neck. After looking at the strain placed on the neck and spine, and the health issues caused by forward head posture, we will now start exploring ways to ease symptoms and reduce pain.

Most of us are familiar with the basics listed below, but the real question is do we actually implement them?

* An ergonomic desk setup (height-adjustable desk, ergonomic chair and mouse, wrist support, and a screen positioned at eye level)
* Arms resting comfortably on the desk at a 90-degree angle, with both feet flat on the floor
* Bringing phones and other devices closer to eye level when using them
* Getting up and moving more frequently (ideally every 20–30 minutes)
* Reducing screen time as much as possible

12/12/2025

Have you ever heard of “text neck”?

“Text neck” is a term used to describe the posture created by leaning the head forward for prolonged periods, often while looking at a mobile phone or working on a laptop.

When we lean forward, the load placed on the cervical spine increases dramatically. A head that weighs approximately 4.5-6 kg in a neutral position can exert up to 27 kg of force on the neck when tilted forward by 60 degrees.
Let that sink in: 27 kg of pressure for your neck, spine, and upper back to support.

To help visualise this, consider a simple experiment. Next time you are at the gym, load a barbell with 27 kg and try to lift it. Many of us would struggle to move it, let alone carry it. Now imagine this level of strain placed on your body every day through forward head posture and rounded shoulders.

Over time, this posture can contribute to significant health issues:
-Pain, stiffness, and reduced mobility in the neck, shoulders, and upper back
-Tingling, numbness, or weakness radiating down the arms and hands
-Changes to the curvature of the cervical spine, including thoracic kyphosis (also known as Dowager's Hump)
-Reduced lung capacity and shallow breathing patterns

The good news is that, in most cases, the effects of text neck can be improved and often reversed with correct posture, mindful movement, and targeted exercises.

Curious to learn how? Stay tuned for the upcoming posts.

11/12/2025

Recently I was explaining to my 5-year-old nephew that I am preparing my birthday party. He looked at me, completely astonished, and asked: “Auntie, you have a birthday too?”

After the initial laughter, this moment made me reflect on how often we take things for granted and assume everyone understands something that seems obvious to us.

Let’s take breathing as an example. Breathing is an automatic process that keeps us alive, and you would expect that we all know how to do it correctly, right?
Yet I often see people breathing only through their mouth, keeping the breath shallow, not expanding the whole ribcage, or even pausing their breath when they feel anxious or stressed. These patterns are very common and usually happen without us realising.

So what does this have to do with posture, which we discussed in the previous post?

Imagine your lungs are like a balloon you want to inflate inside a box, but at the same time you keep narrowing the box from the sides. Inflating the balloon becomes much harder.
The same thing happens in your body: when the head and shoulders hinge forward, we reduce the space the ribcage and diaphragm need to move. This limits how easily the lungs can expand and makes breathing less efficient.

Take a moment to notice how you are sitting right now. Take three breaths in and out. Then adjust your posture as mentioned in the previous post, and try breathing again.

This is a simplified explanation of how posture and breathing influence each other, but I firmly believe that real progress begins with understanding the basics—and knowing why these small changes matter.

09/12/2025

Hello lovely people! :)

Today I would like to talk about the feeling when something is giving you an itch and you just want to subtly fix it—like a picture frame that's not straight.
That's exactly how I feel when I observe people's posture. I get a gentle, quiet urge to offer a quick adjustment to someone's neck and shoulders.

I bet that reading this made you instinctively straighten your back and adjust your own posture! 😉 This isn't about being rigid; it's about finding subtle ease and awareness in your body.

Here are two small, immediate changes you can do to help release upper body tension:

The Gentle Lengthening: Whenever you remember, lengthen the back of your neck upward, letting your chin be parallel with the floor. Gently allow your shoulders to relax down and away from your ears.
* A small, repetitive movement that builds a new habit.

The Phone Position Adjustment: Next time you use your phone, try holding it closer to eye level.
* This small shift prevents the forward-hinge, minimizing strain on your neck.

✨ Take a moment now: Where are you feeling the most tension in your upper body today?
Share your answers below.

13/02/2024

The part of yoga practice that is close to my heart is (working with breath and energy).

Since I was a child, I have struggled with coughing. Despite all the health checks, the cause of it was never identified. In my early thirties, I was finally diagnosed with asthma. It was a big relief knowing what was wrong, but it also meant I would have to take medication every day to avoid further attacks. Coughing continued despite the corticosteroids I was taking.
A few years ago, I decided to become more proactive and experiment with Pranayama. The results were incredible: following regular practice, I have long periods (up to 6 months) without needing my inhaler, and my coughing has reduced significantly. There is no more shame for annoying people around me with my cough or waking up during the night due to cough attacks. My breathing is now more balanced, as before deep breaths provoked coughing, so I would constantly restrain my breath, especially when I was among people.

The personal experience I shared with you doesn't mean that I support quitting asthma medication, but I encourage you to add breathwork to your daily life and explore the benefits it may bring you.

I will include in my following posts simple breathing techniques that you can try out. For more advanced Pranayama practice, the support of a teacher is necessary due to possible contraindications.
In the meantime, if you have any questions, please reach out.

27/01/2024

If you join one of my classes, I will not teach you headstand, arm balance or how to wrap the leg around the head.

I will teach you how to properly stand/walk, sit and breathe. It is hard to believe how many people don't do it properly.

I will show you how to adapt your practice if you are dealing with long term health issues.

That's my commitment to every student and to myself - to make Yoga accessible for everyone.

24/01/2024

Easy pose ( )

One of the basic Yoga poses is everything but easy, despite the name suggesting differently. It is often used whilst warming up for the practice, but also during meditation or Pranayama (breathwork) if the practitioner is not comfortable to sit in the well known lotus pose.

Sit down on your mat with your legs crossed. Allow the palms to rest on the knees. Lengthen the neck in order to straighten the back. Release tension in your shoulders, send it down and gently backwards, feeling the opening in the chest. Notice the grounding through the sitting bones and allow the knees to open to the sides. That will bring release around the hip area. Don't forget to alternate legs.

Try to use this pose when you feel discomfort in the lower back, after you have been sitting for a long time, or just to calm down before going to bed. Maybe when you get more comfortable in Sukhasana you can try to practice it whilst sitting on the sofa and slowly increase time you spend in it. Your body will be very grateful.:)
I am often working sitting in Sukhasana with a cushion and laptop on my lap. It now feels more comfortable than using a chair.

Adjustments:

Sit on a blanket or a yoga block. Elevating sitting bones will assist you to feel more comfortable and relax muscles around the hips.
Place cushion or Yoga blocks under the knees for additional support.
If feet are uncomfortable and you feel pressure, add a blanket under or around it.
In case of the lower back pain, sit on a block and near the wall.
If none of this adjustment works for you, sit upright on a chair allowing both feet to fully touch the ground.

Benefits:

Aligned posture of the body
Stretching ankles and muscles around the hips
Strengthening abdominal muscles and lower back

Avoid or practice with caution if any of the following applies to you:

Knees and hips injuries
Lower back issues
Spinal and disc issues
Arthritis

Yoga Path Within