3 STEPS YOGA by Aya Itakura

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3 STEPS YOGA by Aya Itakura Aya takes a simple and step-by-step therapeutic approach to the teaching of hatha yoga by following the 3P principles – Posture, Performance, Pan free.

Aya’s goal is to offer to normal people in modern busy lifestyles an environment that allows for a personalised yoga experience tailored to each individuals particular requirements breaking down each asana/posture into small components. This allows the individual student to gain a deeper understanding of their own body limitations, requirements and needs.

３ステップヨガは、全身をまんべなく使い、怪我をしないハタ・ヨガを目指し、シドニー＆東京で少人数からプライベート出張レッスンを行うイタクラ アヤのウェブサイトです。ヨガを日常に取り入れたい初心者から学び続けたい指導者向けヨガまで。

HOW ARE YOU on lockdown day41?It’s not only you feeling that I cannot relax:) No worries, your mind never be “empty”.I ...
05/08/2021

HOW ARE YOU on lockdown day41?
It’s not only you feeling that I cannot relax:)
No worries,
your mind never be “empty”.
I get so many questions and comments from clients & students that their mind are crazy during yoga/meditation.
We are not trying to “empty” our mind.
We try to direct our attention to one thing ( could be your breath/body sensations/one body part….you can choose).
Every time our mind drift away from the one thing, which will happen so many times….., we bring our awareness back to the one thing.
It’s like a snow dome/snowstorm/water globe/snow globe.
Snowflakes will calm down at the bottom. But they are still in the dorm.
Your life stuffs stay…. Won’t disappear even you practice yoga:)
The more you focus on one focal point, your mind would be less engaged with the craziness.
Keep clam in this crazy time.
Stay safe!
xx

These are visual reminders for your self-care exercises for your neck & jaw I sent you through email last week. It’s nic...
01/08/2021

These are visual reminders for your self-care exercises for your neck & jaw I sent you through email last week.
It’s nice to see the whole picture of the neck & jaw and target to your specific tight spots.
Try the movements and DM me if you have any questions.

Have a good start of your week!
Stay safe:)

Images

It’s OK if your mental space is like during your yoga sessions and/or the daily life! Just announced that we are in anot...
28/07/2021

It’s OK if your mental space is like during your yoga sessions and/or the daily life!
Just announced that we are in another 4 weeks of the lockdown, which started 26th of June.
My online morning yoga ( small group sessions) remains as normal.
Booking link is in my bio.
- Tues/Thurs 6:00-6:45
- Suns 8:00-9:00
Zoom room opens 10mins before class starts.
Welcome to come early and have a chat.
My remedial massage also remains open@getactivephysiotherapy.
I changed my hours during the lockdown.
- added Mondays
- No Weds
- available on weekends ( Sats & Suns)
It’s not easy for all of us.
Get some sunshine:)
it’s so beautiful today!!!
Stay safe.
xx

Image

25/07/2021

Cool video showing one of the jaw muscles: chewing muscle(masseter).
Remember that I released yours at the end of the session with one finger:D
Yes, that tender one:D
Masseter is the strongest muscle in the body for the size.
Small but super powerful!
You can see how the side of the head muscle move as the jaw drop.
Try some of the self-release exercises I post in the last post.
We keep releasing your chest/neck/jaw for your stubborn
headache.
DM me if you have any question.
Have a smooth start of your week.
Stay safe!
xx

How’s your neck? Any episodes of the headache?Watching news and having different routines in this the lockdown 2.0 has b...
20/07/2021

How’s your neck?
Any episodes of the headache?
Watching news and having different routines in this the lockdown 2.0 has been giving us physical & mental impact.
-Drop your bottom teeth away from the top teeth.
-Move your jaw away form your cheek bones
-Spread the root of your tongue wider
-Relax back of your ears.
-Spread your collorbones winder
-Relax under the chin
Stay safe!

18/07/2021

Visual reminder to do “wavy breath” for your neck tension which we did at the end of the session!

Start from the bottom of your ribcage and feel the top of your chest and collarbones receive a breath.
Remember we did both at the collarbones & the breast bone.

Connect your
1. collarbones & armpits.
2. collarbones & back of your ears
4. collarbones & shoulder blade
5. Ring of your neck & windpipe
6. Eye balls and base of your head


Positive Sighs——:)

15/07/2021

Breathing exercise with a belt/towel.

Stay home and keep calm thru deeper breath. simple breathing exercise with belt coming soon! Stay safe.
15/07/2021

Stay home and keep calm thru deeper breath.
simple breathing exercise with belt coming soon!
Stay safe.

THANKS to my loyal regular clients & awesome team, this is my 4th anniversary practicing at get active physiotherapy. It...
13/07/2021

THANKS to my loyal regular clients & awesome team, this is my 4th anniversary practicing at get active physiotherapy.
It always fun to catch up with YOU during the sessions hearing about your kayaking, running, bush walking, surfing, golfing, travelling, knitting, weight training, and martial art training. Plus your pets:)
It’s nice to get out from your working space, and stick your head into a face hall to rest your eyes and mind.
I love connecting dots where/why/how the chronic pain comes.
Massage practice has defenitely enriched my yoga teaching, and vice versa.
Yoga philosophy helps me how to suggest in dealing with fear and flustration which come with the injuries/pain. Ayurveda helps me how to find out about your physical & mental characteristic and communicate with you. Breathing exercises helps so many ways! My weekly reformer pilates has given me more ideas to deconstruct yoga poses into more accessible movement to share my clients and students.
I keep connecting active movement with passive hand-on therapy to help your lifestyle ACTIVE.
I’m looking forward to seeing you!
Stay safe.

11/07/2021

Stay home ≒ Stay bed
Happy 1/2 birthday to my furry friends!
It’s not easy time again though, they gave me new routines, rituals and rhythm, such as waking me up 4:30 a.m.

Stay safe!
Have a good start of your week:)
xx

Today is the second year anniversary of Maty’s passing.
08/07/2021

Today is the second year anniversary of Maty’s passing.

This is an image I referenced during today’s yoga class! It was super FUN to talk and share an imagery before we moved. ...
08/07/2021

This is an image I referenced during today’s yoga class! It was super FUN to talk and share an imagery before we moved.
We explored both upward & downward arrows to find better weight/energy distribution. I hope you felt different in just standing, sun salutations, lunges, warrior poses, camel pose, pigeon, and savasana.
You can take this awareness to your walk & run, bike, golf and surfing!
Be friend with your QL(the green muscle from the class)! We continue working on hips/lower back and dive deep into pelvic floor this Sunday at 8:00 a.m. (Sydney time)

Image credit: .move

Visual reminder to review yesterday’s class.How’s your glute and lower back? Which hold more soreness from the exercises...
06/07/2021

Visual reminder to review yesterday’s class.
How’s your glute and lower back? Which hold more soreness from the exercises we did in the class?
It was FUN to experiment with your movement patterns! Fun continues tomorrow! See you on the mat.

Visual:

04/07/2021

I’m sorry that the half marathon has been canceled at the last minute after all your dedicated training….. but I’m so happy to continuously support your physical conditions through massage & movement.

This is a great visual to see how hip joint moves.
Inspected by this post, we are exploring the hip joint throughout this week zoom yoga classes by differentiating the moment at the hip joint and at the pelvis.
I’m introducing other four hip movements which are not in the video.

Stay safe and stay active:)
See you online!

Video credit:

Self-care to feel GOOD:) it’s better than nothing! Just little bit is also great. Quality over quantity:)
30/06/2021

Self-care to feel GOOD:) it’s better than nothing! Just little bit is also great.
Quality over quantity:)

We (HQ clinic) are open this weekend(Sat & Sun).Nada, Belinda, and I are fully vaccinated and wearing masks. We are keep...
25/06/2021

We (HQ clinic) are open this weekend(Sat & Sun).
Nada, Belinda, and I are fully vaccinated and wearing masks. We are keeping the clinic clean, sanitised, and as safe as possible for you.
I have 14:45 today and 15:20 tomorrow spots open.
Booking link is in the comment below or call us 1300 89 1011
Stay safe!

This is a great visual cue when you move in the next game, G! Look at the lines and layers on free up your movement:)
25/06/2021

This is a great visual cue when you move in the next game, G!
Look at the lines and layers on free up your movement:)

Any questions are WELCOME during my private sessions:) We TALK and MOVE. This is a screenshot from my online private ses...
17/06/2021

Any questions are WELCOME during my private sessions:) We TALK and MOVE.
This is a screenshot from my online private session with my client.
It is easier to understand to see the shape & movement with the model.
Knowing [WHAT] [HOW][WHY] is the key to reduce the pain and feel great in your own pace.

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