Alamba Yoga

Alamba Yoga The schedule of the group yoga classes:
Tuesday 6.30-7.30 pm
Thursday 6.30-7.30 pm
Pregnancy Yoga: Thursday 7.45-8.45 pm

29/01/2026

🌿 Parivṛtta Janu Sirsasana
Revolved Head-to-Knee Pose 🧘‍♀️✨

Find your length, then your twist.
This deep side bend + gentle spinal rotation helps open the hamstrings, hips, and waist, calm the mind, and invite fluid breath into every stretch. 🌬️💛

Through mindful movement, we create space — in body and in breath.

✨ Benefits:
• Stretches side body + hamstrings
• Improves spinal mobility
• Stimulates digestion
• Relieves tension in the neck & shoulders

🧘‍♀️ Cue:
Inhale to lengthen, exhale to soften deeper — keep the twist long, not forced.

🌟 Modify:
Use a strap around the foot or support the bent knee with a block if needed.

Come and join our friendly and supporting class to gradually and safely improve flexibility and feel better.

26/01/2026

Balance is practice.

Veerabhadrasana III helps to strengthen the core muscles and makes the leg muscles more shapely.

It is perfect for runners, as it gives agility and vigour. It improves overall balance, posture and focus.

The tricky aspects of the pose are:
- Maintaining square hips
- Finding T shape
- Balancing on 1 leg
- Keeping the back straight
- Correct arms’ position.

Balance isn’t found -it is built.

Why to do inversions in yoga? Inversions are typically practiced near the end of a yoga session. Inversions:- stimulate ...
23/01/2026

Why to do inversions in yoga?

Inversions are typically practiced near the end of a yoga session.

Inversions:

- stimulate control mechanisms in the heart and the arteries that monitor and adjust blood pressure.
- May have positive effect on the flow of cerebrospinal fluid (CSF) in the spinal cord and the brain, flushing regions where the fluid has pooled. CSF serves as a mechanical cushion against trauma and distributes nutrients and neuroendocrine factors, such as endorphins, to various parts of the central nervous system.

It is recommended to come out of the inversions slowly to avoid light-headedness. Child-pose could be great to follow inversions.

There are some contra-indications such as hypertension or glaucoma.

Inversions are not about going upside down perfectly. In our classes we help you to choose the pose which is right for you and practice it safely achieving gradual progress.

Book your consultation by messaging to us.

/ref.:Ray Long, Scientific Keys, Volume 2. The key poses of yoga/.

22/01/2026

In our technology-driven world, it is common to experience limited mobility and stiffness as a result of poorly posture and sedentary lifestyle.
⠀
Gomukhasana is one of the postures which helps to enhance shoulder flexibility, as a part of a well-rounded yoga practice.
⠀
Apart from this, it helps to:
⠀
➡️Stimulate hip opening
➡️Work on the symmetry of the body
➡️Strengthen upper body and tone the arms
➡️Improve posture
➡️Ease off back pain
➡️Support thoracic health
➡️Enhance joints mobility
⠀
By practicing this asana you can « greatly improve your overall joint mobility and decrease stiffness caused by inactivity or repetitive movements from your daily routine » (Leslie Kaminoff)
⠀
DM to book a space in the class.

19/01/2026

Back bends create space where tension once lived. All back bends stimulate the central nervous system and increase ability to bear stress. In Urdhva Dhanurasana the liver and spleen are fully stretched, and therefore can function more effectively. Regular practice of the asana keeps body supple, creates a feeling of vitality and lightness.

16/01/2026

Strong runs need supple bodies.

Yoga keeps muscles adequately stretched, joints happy and your miles strong. Regular yoga practice means good balance, mobility and injury prevention. In the long term yoga helps the runners to keep your joints pain-free.

Run hard.
Stretch smart.
DM to book a space in the class.

✨ Yoga & Menopause ✨Menopause is often considered to be uncomfortable subject which not easy to talk about. It is time o...
15/01/2026

✨ Yoga & Menopause ✨

Menopause is often considered to be uncomfortable subject which not easy to talk about. It is time of a powerful transition, during which ladies might experience some physical or emotional difficulties.
Yoga can support your body and mind through this change with more ease and compassion.

🌿 How yoga helps during menopause:
• Calms hot flashes
• Reduces stress & anxiety
• Improves sleep quality
• Strengthens bones & muscles
• Encourages self-acceptance and balance

As Swami Muktananda, outstanding yoga therapist and inspired yoga teacher states, “regular yoga practice from the twenties and thirties will ensure maximum health of all body systems. When menopause occurs, the kidneys, bowels and lungs are adequately prepared to withstand changes.”

It is never too late to start doing yoga, however an earlier start (20s or 30s) will help transition better through all the stages of womanhood.

Move gently. Get stronger. Breathe deeply. Listen to your body.
Your body deserves care, patience, and respect 🤍





14/01/2026

Forward folds in yoga:

- Lengthen the spine
- Release tension in back and legs
- Support digestion
- Calm the nervous system
- Stretch the spine and hamstrings

Fold forward and breathe deeper, let go of unnecessary tension in your body.

DM for more information about joining the class.

09/01/2026

✨ 3 Yoga Poses for Lower Back Pain Relief ✨

Feeling tight or achy in your lower back?
If you are looking to prevent or reduce the symptoms, then practicing yoga can definitely help. The best way is to have regular well-rounded practice which involves stretching related muscles, increasing flexibility of the spine and hips and strengthening the core muscles. However a few very gentle poses could help to release tension and help in this situation. You can try these:

🧘‍♀️ 1. Cat–Cow (Marjaryasana–Bitilasana)
Warms up the spine, improves flexibility, and eases stiffness.

🧘‍♂️ 2. Child’s Pose (Balasana)
Gently stretches the lower back and hips while calming the nervous system.

🧘‍♀️ 3. Supine Spinal Twist (Supta Matsyendrasana)
Releases tension in the lower back and supports spinal rotation.

💡 Tip: breathe deeply, and stop if you feel pain.

Save this post for later & share with someone who needs back relief 💛

In our class we can offer tailored support to help you improve your symptoms.

➡️send us a direct message to book a session or free consultation.





When is it better to start pregnancy yoga? It is safe and beneficial to practice specialised yoga any time starting fro...
08/01/2026

When is it better to start pregnancy yoga? It is safe and beneficial to practice specialised yoga any time starting from 11 weeks of pregnancy. Every trimester brings its own changes and adjustments, and it is important for be aware of them whilst adapting your practice. As well as optimising physical health, the practice of yoga during pregnancy calms the mind and enhances mother-baby bond. In the next few posts we will speak about the differences between the practice in 3 trimesters of pregnancy.

Welcome back to the yoga mat! 💞💞Our classes are back and we can't wait to see you again. New and returning students welc...
07/01/2026

Welcome back to the yoga mat! 💞💞
Our classes are back and we can't wait to see you again. New and returning students welcome!

What NOT to Do in Pregnancy Yoga:- Don't hold your breath: no retention or forceful breathing- Don't do twists or any po...
31/12/2025

What NOT to Do in Pregnancy Yoga:
- Don't hold your breath: no retention or forceful breathing
- Don't do twists or any poses that compress the belly. Only open and gentle twists are allowed
- Don't lie on the back after 1st trimester
- Don't over-stretch
- Don't engage strong core work
- Don't jump or move too fast
- Don't ignore pain or dizziness: stop immediately if something feels wrong - listen to your body.

DO the poses that are strictly adapted to your trimester: practice varies from the 1st to the 2nd and 3rd trimester.

Pregnancy Yoga is about safety, softness, and connection - not pushing limits.

Join our pregnancy class starting from next week, if you are over 11 week pregnant and discover all the benefits of yoga for this very special journey.

Address

Rattcliffe Gate 49
Mansfield
NG184JA

Opening Hours

Tuesday 5:30pm - 6:30pm
Friday 5pm - 7:15pm
Saturday 3pm - 5:15pm

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Alamba Yoga

“Yoga teaches us to cure what need not be endured and endure what cannot be cured.” – B.K.S. Iyengar

At Alamba Yoga our mission is to support your life-long wellbeing and help to create a well-rounded and healthy lifestyle, through the regular practice of yoga. Whether you’re searching for individual or group classes, maternity or kids yoga, or corporate yoga; Alamba Yoga can help.

Offering a variety of classes to all ages and abilities throughout Mansfield, Nottingham and Derbyshire areas, contact us today to find out more or visit our ‘Classes’ page to see what’s on the calendar.