Happening in Yoga Mind Li

Dear Family and Friends,

I hope this email finds you well.

I know it has been a while since I last emailed you all. I had to take a little break from social media and writing in order to take care of my family and other commitments.

This year taught me so many things about myself and others. It was definitely one of the most challenging years of my life. Here are some tips I have put together just for you to continue maintaining a daily routine that will keep you healthy and strong at all times.

  1. Maintain a daily exercise of any kind. Walk, practice yoga, or just do long stretching.
  2. Practice meditation and mindfulness.
  3. Practice different breathing technics. I teach breathing classes on Mondays and Tuesdays.
  4. Take long walks and find ways to contact nature. Connecting with nature will help you connect with yourself and listen to yourself better.
  5. Drink 6 to 8 cups of water a day. 
  6. Adopt healthy living habits, such as eating lots of green and protein and low-fat food. Avoid processed food, sugar of any kind and consume fewer carbs.
  7. Get out to the sunlight ️every day. Our body can produce only a certain amount of vitamin D; the rest can be completed by sunlight.
  8. Sleep 6-8 hours every night. 
  9. Get some long hugs with our loved ones. Humans need physical touch.
  10. Close your phone three hours before your bedtime. Detox yourself from media of any kind. 

Try to do that for two weeks, and let me know how it makes you feel and if you are starting to feel any kind of change in your life after following these tips.

Virtual Yoga Classes Schedule!

Stress away- movement medication
Root to rise - Movement medication
Yoga for healthy living, hips, lower, upper back release
Morning yoga flow and meditation

Breathing technics classes:

10:00 am, Morning breathing practice for body and mind awakening
8:00 pm, Night breathing practice, stress away, anxiety, and dealing with pressure
12:00 pm, midday breathing practice to balance your day

Outdoor classes at my garden, next to the pool
will resume at the end of April

Registering can be done by sending a text message to
1-917-470-6386 or by email: Liatchanoch3@gmail.com

This month pose is:
Downward Dog Pose - Adho Mukha Svanasana

How to make it step by step:

  • Start in an all-fours position, with your hips above your knees and shoulders above your wrists.
  • Bring your hands slightly forwards of your shoulders, with your middle finger pointing forward, spread your fingers.
  • Think about creating a suction cup in the middle of your palm by pressing through the outer edges of the palm, the base of the fingers, and the fingertips. This is Hasta Bandha.
  • Create a spiral action in your arms by rolling your upper arms away from you and your forearms spiraling inwards (see beginners’ tips for more detailed instructions).
  • Tuck your toes under, and on an exhalation, engage your lower belly drawing the navel back to the spine. Press through your hands and lift your hips back and up to bring yourself into an upside-down V pose.
  • Keep your knees bent at first as you find length in your spine.
  • Slide your shoulder blades down along the spine, collar bones spread. The base of the neck relaxed.
  • Maintaining length in the spine, ‘walk your dog’ by alternately bending and straightening your legs. Eventually, bringing both heels towards the floor. They do not have to touch the floor.
  • Stay for five breaths. 
  • To come out of the pose, bring your knees back down to the floor and come into child’s pose or transition into a lunge by stepping one foot towards your hands.

Benefits of Downward Dog pose:

  • Strengthens the whole body – upper body, arms, shoulders, abdomen, and legs. 
  • Stretches the back of the body, ankles, calves, hamstrings, spine. 
  • Calms the mind. 
  • Stimulates blood circulation. 
  • Downward Dog is a great pose to rest the spine between strong backbends and forward bends. 
  • With practice, Downward Dog can eventually become a rest pose to help you reconnect with your breath during strong Vinyasa or Ashtanga yoga classes.

Bring Yoga To Your Home

Practice yoga everywhere, anywhere, and anytime. Think of your mat as a place where you can discover what your body and mind need to stay healthy and connected. Learn new ways of how to refresh your practice, modify poses, and recharge your whole system as you incorporate
the true learning of yoga into everyday life.

As a part of my practice I also offer online:

  • Private and Group Classes
  • Customized Workshops
  • Breathing classes and workshops
  • Classes for healthy living
  • Tarot card reading
  • Chakra's healing
  • Teens and Kids Yoga
  • School and After-School Programs
  • Pre/postnatal Yoga
  • Restorative Yoga
  • Family Yoga
  • Birthday Parties
  • Celebrating Special Events

The main benefit of yoga and breathing classes are:

  • Decrees stress
  • Relief anxiety
  • May reduce all kind of inflammations in the body
  • Improve hearth health
  • Improve the quality of life
  • May fight depression
  • Reduce chronic pain
  • Support your Immun system
  • Promote sleep quality
  • Improves flexibility and balance
  • Help to Improve breathing
  • May relieve migraines
  • Promotes healthy eating habit
  • Increase body strength

Stay safe, strong, and healthy.
Love, peace, and flow. 

Let's Stay Connected
Visit me and my work at: