Yoga immersion workshop with Yoguiola Magazine

The Yoguiola magazine is launching their first issue in English on June 15th, and they would like to celebrate it by making some workshops along Europe. The Yoguiola team will be in Portsmouth on Saturday, June 18th. Join them for some hours of yoga, meditation and fun, a complete yoga immersion that will renew your body and mind.

The workshop:

The workshop will run for 3 hours. A fusion of many yoga styles to awaken and nourish your body and mind. A full rejuvenating practice, with asana, meditation and pranayama (breathing technics), to help you tune into your true Self.
We will practice yoga, talk about yoga, make some pictures for the forthcoming issues, and have a lot of fun.
This yoga immersion shall consist of the following parts:
  1. Energetic yoga.
  2. Meditation in movement.
  3. Lovely hatha yoga practice.
  4. Pranayama.

The teachers:

  • Ara Vercher, Yoga Teacher and Teacher Trainer from Spain, currently living and teaching in Mauritania. Co-editor of the YoguiOla Magazine and co-organizer of the Spring Yoga Festival (Valencia, Spain).

    Ara Vercher, Yoga Teacher and Teacher´s Trainer. Organizer of the Spring Yoga Festival.

    Ara Vercher, Yoga Teacher and Teacher´s Trainer. Organizer of the Spring Yoga Festival.

  • Marta García Lumbreras, journalist, student and Yoga Teacher from Spain, co-editor of the YoguiOla Magazine.


    Yoga Teacher and editor of the Yoguiola Magazine

When and Where?

You can choose:

  • June 18th from 10 to 13:

Portsmouth Yoga Studio

153 Albert Road



  • June 18th from 14 to 17:

Hotspot Yoga

108 Marmion Rd,



Price: £25

Book your place!

Book your place here: or through Mindbody App.

Vinyasa Yoga retreat in Spain

Insayoga team is pleased to announce a new yoga, meditation and reiki retreat,  along the Mediterranean. We have prepared a program of activities designed to put your body and mind in shape while enjoying the Mediterranean sun and meeting new friends. This yoga retreat is going to be unforgettable, come join us!!



Our yoga retreat will take place in Villa Giulianna, Les Rotes Beach, (Denia, Spain)

A paradise: La Punta Negra, on the beach of Les Rotes (Denia) is one of the most beautiful spots in the Mediterranean. Considered one of the best locations in Europe for scuba diving and snorkeling for its crystalline waters. Sunsets offer a unique show of colors and lights.



Les Rotes Denia

Accommodation in a villa by the sea, completely new.


A relaxed and fun yoga retreat is all you need to rejuvenate your body and mind.





  • Daily yoga sessions: vinyasa yoga, yoga nidra and hypnoyoga.
  • Daily guided meditations.
  • One reiki session per person, included in the price.
  • Transfer from and to the airport of Valencia.
  • 5 nights cozy accommodation in double rooms.
  • Healthy vegetarian meals, seasonal, mostly organic, fresh cooked with love.
  • Fresh fruits available anytime.
  • Unlimited mineral water and herbal teas.
  • Private swimming pool.
  • Walks along the sea, spectacular sunrises and sunsets.











From the 12th to 15th  of August, 2016.

Activities will start on Friday evening and will finish at Sunday evening.

Meeting point:

Valencia Airport.

Dropping point:

Valencia Airport.

What is included?

  • Vinyasa yoga sessions.
  • One reiki session per person.
  • Transfer from the airport.
  • Accomodation in double rooms.
  • Full board, vegetarian menus prepared with seasonal, mostly organic foods.
  • Fresh organic fruit available all day long.
  • Unlimited mineral water and herbal teas.
  • Use of private swimming pool.
  • Towels and bed sheets.
  • Organic shower gel and shampoo.


What is not included?

  • Flights to and from Spain.
  • Alcoholic drinks.
  • Travel insurance. Please book your travel insurance before you come.


Things to do (optional):

  • Take as many walks along the sea as you want. You can also swim, snorkle or dive. We are just by the sea!


  • Insayoga´s teachers and therapist:
    • Elena Povidaychic, certified reiki therapist.
    • Laura Cortell, certified ayurvedic massage therapist and viniyoga teacher.
    • Noelia Insa, 200RYT International Yoga Alliance, and UK Yoga Alliance.
    • Mario Caponnetto, aeronautical engineer, and certified hypnotherapist.
  • Guest Teacher:
    • Thilo Manns, 200RYT UK Yoga Alliance.


Group size:

Maximum 8 person.


Consider to bring:

  • A hat, sunscreen and flip-flops.
  • You can bring your own mat if you wish, but you do not have to, as we have enough mats for everybody.
  • Please take with you enough supplies of the medicines you are currently taking.
  • Travel adaptor for your mobile or laptop.


What is vinyasa yoga?

 Vinyasa is a dynamic style of yoga, especially suited to promote detoxification of the body. The vinyasa  Krama yoga is based on hatha yoga postures but instead of keeping them for several minutes integrates them into a flowing sequence. Thus, besides working all the muscles of the body and internal organs like the classic yoga, also it favors an intense cardiovascular activity, which makes burn calories and therefore lose weight.

What is Hypnoyoga?

 The hypnoyoga is a method created by the team INSAYOGA.COM combining vinyasa yoga, yoga nidra, and hypnosis, for personal growth, stress management and achieving success in life.

What is Reiki?

Reiki helps you balance your energy body, cleanse your chakras and detoxify your mind and spirit.

We also offer the possibility to give an Ayurvedic massage, an experience for your senses that will balance your vital energy.

Price: £ 298





In order to reserve your room please contact us to check availability. We then ask for you to complete our registering form and upon receipt of this we ask for a half of the total price to make the reservation.

Accepted payment methods on location



Accepted currencies on location





The silence fall over an ancient temple while rows of monks with tunics keep the body and the mind still.
With the eyes close, the legs in the lotus position, the eye of the mind looking inside, for hours their disciplined mind stays in this way to meditate.

Meditation has been part of religious and spiritual practice of human kind all along its History.

Meditation has been part of religious and spiritual practice of human kind all along its History.

Sometimes this is what you’re imagining when you pronounce the word meditation.
In fact meditation has been a part of spiritual and religious practice of human kind all along its History. Even if it will take years of constant practice to keep this trance state for hours, the meditation and his many benefits are easy to access for everyone, and it’s also possible that you’re practicing without even realizing.
Meditation simply means the act of think or contemplate. Follow the definition of the Royal Spanish Academy Dictionary  to meditate means  to apply with deep attention the thought to look something, or to reason about the tools to know it or to obtain it”.
All over the world it has different names, but the idea is always the same: reach a state where it is easy to focus on one thing. If sometimes you find yourself dreaming with eyes open, for a short time,you are meditating. If you discover yourself attract to a repetitive sounds, like the movement of the wheels or the sound of the train, for example, you were in a meditative state. 
Is the same when you’re reading a book or you loose the sense of the time passing. Sometimes we practice meditation without even realizing it. It happens when we are contemplating something that takes completely our attention for few instants.


Is absolutely normal that your mind, sometimes,fells in a trance state and leaves the present moment goes away. But when a person practice meditation, intentionally, he becomes involved emotionally in a discipline directs to train mind and body to obtain voluntary this trance state. This practice can be used for a lot of different targets, like: relaxation, improving the energy, enlightenment, self- contemplation, to name some.

The meditation has also a lot of benefits for the mental and physical health.

. Boosts the immune system: the stress hormones like cortisol and adrenaline could block the immune system, making difficult defend ourself from sickness. Plus, high level of stress have other negative effects on all our body. Practice a meditation- relaxation could reduce or reverse these negative effects.
. Reduces the blood pressure.
. Promote the muscles relaxation.
. Analgesic effects.
. Relieves the insomnia.
. Fights the stress,the anxiety and depression.
. Improves memory, attention, concentration and intellectual performance.
. Boosts the mental agility.
. Improves the creativity.
. Boosts the self- knowing. The self- esteem and the self- control get better
. Improves the empathy and optimist.

It doesn’t matter how you decide to do it, the meditation can benefits all area of your life. You can build a sanctuary of peace in your being. In the most deeper part of your mind you can find your own interior truth and the intention of your life. It doesn’t matter how you come close to it, or why you decide to meditate, there is no doubt that a regular practice can brings benefits on all aspects of your life.



I suggest you an easy meditation which can be done in every moment and place:

1) Take time to look around you. Observe everything around you. Pay attention to colors, textures, shapes and lines.

2) Now close your eyes and listen all the sounds and pay attention to the subtle nuances.

3) Observe the scents.

4) Feel the air temperature, the contact of the ground with your feet, the touch of your clothes with your skin.

5) Listen to any sensorial information you receive.

6) Now focus on your breathing: observe the flow of the air going trough your nostrils, reach the lungs and the reverse journey.

7) Last, simply allow yourself to be part of this moment. Don’t judge what you’re experimenting, simply observe.



If you want practice other meditation, you can find some other in this blog:
. The meditation of light.
. The meditation of the seven chakras.
I hope little by little you get closer to the meditation practice. If you want you can leave a comment about the results.



When I lived in California, I have to admit that I lost myself between all the different yoga styles. When it was time to choose a class to go to, I could choose between Ashtanga, Vinyasa, Iyengar, Hatha, Anusara, hot yoga and infinite versions of those: vinyasa flow, power vinyasa, hot power vinyasa, bikram yoga, prana yoga, to not talk about aerial yoga, acro yoga and even nude yoga!

In my opinion there is only one yoga and it is the training of the mind to live the present moment with an appropriate body discipline and trough breathing control. All the yoga style consists in this practice, even if they use different ways. The fact that vinyasa yoga is in fashion, it is probably because is a very dynamic style. In this article I look over his origins, the fundamental notions and benefits.

The Vinyasa Krama is an ancient method of physical and spiritual growth. It’s a systematical method of practice, study and teach yoga. The legendary yoga Tiramulai Krishamacharya recovers this method and gives it back his prominence. In 1930 he wrote a small book, called  Yoga Makaranda ( the nectar of yoga) where he explain this method. After him, important Krishamacharya’s students express the quality of Vinyasa in different ways. Between them there are some of the most important teachers of XX century: T.K.V. Desikachar, Indra Devi, B.K.S. Iyengar, Patthabhi Jois and Srivatsa Ramaswami.

From Ramswami we have one of the most complete book about Vinyasa,  The complete book of Vinyasa Yoga. Ramaswami explains how in Vinyasa Yoga each one of the important postures ( asanas) is practicing with a lot and different vinyasa ( variations and movement). Each variations is connected with the follow ones trough a series of specific transition movement, synchronized with the breath. The mind follows slowly, smoothly, with the yogi breath , the Ujjayi , so the union between mind and body is happening trough the action of the breathing like a chains reaction.

The Complete Book of Vinyasa Yoga, by Ramaswami.

The Complete Book of Vinyasa Yoga, by Ramaswami.

This is the style I prefer and teach. Maybe because I was lucky to study with great teachers, and in particular with Anthony Grimm Hall, direct student of Ramaswami and author of an another important book about Vinyasa: Vinyasa Yoga at home practice book“.

Anthony Grim Hall

Anthony Grim Hall


The Vinyasa Krama yoga is based on the postures of Hatha yoga and, instead of keep them for few minutes, it consists of a fluid sequence. In this way it works, not only the body muscles and the internal organs, like the classic yoga, but it gives an intense cardiovascular activity. The most important in Vinyasa is the breathing. During the practice of Vinyasa Yoga the teacher gives instruction for the movement saying at the same time when to inhale and when to exhale. The Sanskrit word Vinyasa was translate as ” connexion” and it seems referring to the connexion of body and mind that you obtain trough the breathing. In a vinyasa class is frequently making you sweat and this help to eliminate fat and toxins .

The benefits of yoga in general, and of Vinyasa in particular,are difficult to count. I’m trying to do it in this article:


  1.  it makes flexible the muscles: it tones up and improves the body shape.
  2.  it strengthens the bones so it prevents the arthritis and other kind of degenerative bones sickness
  3.  it strengthens the immune system: it prevents sickness
  4.  it adjusts the metabolism: it favors the loosing of the weight and it detoxes the body
  5.  it reduces the level of inflammations so it prevents sickness like cancer or cardiovascular ones
  6.  it improves the breathing : it increases the lungs capacity and it eases the breathing sickness.



  1. it activates the parasympathetic nervous system: it promotes relaxation, it eases the stress and fights the insomnia
  2. it helps to control the anger, the panic attack and other nervous sickness
  3. it reduces the level of cortisol: reducing the anxiety
  4. it improves the creativity and the work performance



  1. it promotes the self- knowing
  2. it teaches to live with full conscious ( mindfulness)
  3. we learn to live the present moment: the NOW
  4. it improves the happiness and well being


CREDITS The complete book of Vinyasa Yoga, Srivatsa Ramaswami Yoga sequences, Mark Stephans Vinyasa Yoga at home practice book, Anthony Grimm Hall Tags: asanas, B.K.S. Iyengar, body, body&mind, Krishamacharya,mid, Patthabhi. Jois, loosing weight, power vinyasa, pranayama, Ramaswami, health& well being, Ujjayi,vinyasa yoga.


Translation into English by Tania Alicia Piovan.


Yoga can help women to find their physical and emotional balance and the self- acceptance.

Colleen Saidman, a famous international yoga teacher, underline how yoga works every part of the body, moves each part of the body and, at the same time stimulates organs, muscles and bones.

Following Colleen’s suggestions, we offer some postures for different need, occasion and step of woman’s life.

  • Postures for women’s strengthening: Colleen suggests some postures that could be very helpful for women to strength the physical and emotional body.
  • Standing postures, like Warrior, Virabhadrasana I, II and III, or Tree Pose, Vrkasana can help women to find their emotional and physical strengthen.
  • Colleen suggests postures that open the heart, like the Fish Pose, Matsyasana or Camel Pose, Ustrasana, can help to find the opening and compassion.
  • The lying postures like the Corpse Pose, or Savasana, child Pose, Balasana, help to feel the connection with earth.

Sequence for premenstrual syndrome ( PMS)

The PMS is especially a tension in the nervous system, that gives irritability, swollen, headache and heavy feelings in the pelvic region.
Here a short sequence that Colleen suggests to do every month for help the symptom of PMS syndrome

  1. Supta Baddhakonasana or Reclined Bound Angle Pose, with a pillow, from 5 to 10 minutes.
    Supta Baddhakonasana , could be done with pillows under each knees to make the postures more comfortable. It opens the legs and relaxes the lower back.
  2. Supta Padangusthasana two minutes for each legs.
  3. Supta Padangusthasana II, laying on the floor, open your leg sideways. You can put a pillow under the leg and use a belt to help you.
  4. Adho Mukha Svanasana or downward facing dog ( with the head supported on a pillow or a block if you have headache) for a minute.
  5. Salamba Sirsasana, against a wall if you need, for maximum five minutes.
  6. Salamba Sarvangasana or Supported Shoulder Stand, with a blanket under your shoulder, for maximum five minutes.
  7. Upavista Konasana with a pillow under your chest, from two to five minutes.
  8. Setu Bandha Sarvangasana or Bridge Pose, using a block, half way or higher, under your sacrum for 30 seconds.
  9. Savasana or Corpse Pose from five to ten minutes.

Sequence for menopause syndrome

This is the sequence that Colleen suggests to facing the symptom of menopause

  1. Baddhakonasana or Bound Angle Pose for two to five minutes
  2. Upavistha Konasana, feeling the pelvic floor touching the ground, form two to five minutes
  3.  Prasarita Padottanasana, with the head supported on a block, from two to five minutes.
  4.  Adho Mukha Svanasana with the head supported on a block, for a minute
  5. Janu Sirsasana or Head to Knee Pose for a minute
  6.  Salamba Sarvangasana or Supported Shoulder Stand, with a blanket under your shoulder, for maximum five minutes.
  7.  Setu Bandha Sarvangasana or Bridge Pose, with a block, half way or higher, under your sacrum for 30 seconds.
  8.  Supta Baddhakonasasa or Reclined Angle Pose, from two to five minutes.
  9.  Viparita Karani or Active Reclined Pose from two to five minute. Viparita Karani with props for the lower back
  10.  Savasana or Corpse Pose from five to ten minute

Colleen strongly advices to do inversions and standing asanas during the menopause to improve the blood circulation and prevent the bone loss.
” during the menopause, the symptoms are different every day” says Colleen ” there are days you sleep good with the feeling of moving when you get up. Some days we have flushing sensation all night and we are tired so we prefer to do a restoring practice”.


I am pleased to present you the new method for a personal growth , to control stress and emotions and to get success of life.
It is something that my husband and I are working on together for a few years and now here it is: the hypnoyoga.
Here a small description, done by my husband Mario Caponetto, aeronautic engineer and hypnotherapist, and a very important member of the project INSAYOGA.COM

Mario Caponetto, aeronautic engineer, worldwide mentor for his job, and hypnotherapist for calling and passion.

Mario Caponnetto, aeronautic engineer, worldwide mentor for his job, and hypnotherapist for calling and passion.

“We’re all looking for well being and we know that its born from the balance between body and mind. But, first of all , at the mental level, there must be a balance and an understanding between conscious mind and unconscious mind, I mean an agreement between our intentions and our emotional feelings. For a lot of us this is the most difficult thing to obtain because normally we are victims of external conditioning. It is known that hypnosis is a powerful instrument, that we have to open the doors of our subconscious, and, once we’re in,we can correct our wrong conditioning, and in this way we can cure our anxiety, fear and addictions.
Technically we can reach that using inducement, a particular state of relaxation follow by a verbal suggestion.

The human well being has his roots in the balance of mind and body.

The human well being has his roots in the balance of mind and body.

Yoga is one of the best way to reach the relaxation level needed for the trance, because it creates a strong synergy between body and mind.
In yoga the physical practice is join together with meditation, a mental state where attention moves to subconscious, like happens in hypnosis. But, while in meditation we are looking to move away from thoughts to clear our mind, in hypnosis we can also reprogram the mind to cure his sickness.
Yoga is an unique tool to control body and mind. A session of yoga, before a session of hypnosis, put body and mind in the perfect state for a trance mood.
Yoga and hypnosis are practices with different origins and history, but they have much in common and they complement each other.
The hypnoyoga is the perfect symbiosis for the personal reborn to get the well being of body and mind.
Mario Caponetto


We can compare waking up with hangover like having a bad cold. We really feel low, pain,sickness and confusion.
And precisely today, the first day of the year, we could declare the international day of hangovers.
We have to pay the consequences for our excess. They all depend from the quantity of poison we drink or take. Running to take paracetamol or ibuprofene could make bigger the damage of our liver or kidney and the reason why, is because these painkiller reduce the blood pressure to these organs.
Instead of painkiller I suggest you an antidote, more healthy: yoga.
Beside the rehydration with water, natural juice or other kind of caffeine free drink, practice yoga can speed up your recovery.
Yoga is a fantastic tool to recover from hangover, is a panacea because it frees us from toxins, improving the circulations and the digestive system.
Yoga helps to relieve the body tension, from head to feet, yoga moves the blood so each part of the body have oxygen and feel younger.
If you are a beginner I suggestion to looking for a teacher to help you.

ARDHA UTTANASANA or half standing forward fold

This posture stretches the muscles that are in pain with the hangover. The mind calms down. It brings a reinvigorating sleep, it stabilizes the arterial pressure, which breaks after few nights of excess.
Ardha uttanasana can reduce the stomach ache, the anxiety, the depression, the stress and the tiredness. It has also a therapeutic effects to ease the head congestion related to the hangover.

Ardha uttanasana or half forward bend.

Ardha uttanasana or half forward bend.

JANU SIRSASANA or head to knee pose

This posture quiets the brain, stretches the spine and the shoulders. It relieves the head from the hangover pain, from the anxiety, and it stimulates the liver and the kidney.

Janu sirsasana or head to knee pose.

Janu sirsasana or head to knee pose.

BALASANA or child pose

The gravitational attraction of this posture gives a feeling of emotional, mental and body relief. Balasana makes the breathing process stronger and constant, it improves the blood circulation in the body.

Supported Balasana.

Supported Balasana.

NAVASANA or boat pose

We all know that the hangover affects the mental and fiscal aspects of the body. This asana, which also tests our abdominal strengths, improves our balance and digestion. The intestin, the thyroid,the kidney, the prostate gland are stimulated because this asana activates the metabolism and speeds up the process of detoxication.It improves the balance and the coordination, both aspects could be affected by hangover.

Navasana or boat pose.

Navasana or boat pose.

APANASANA or knees- to- chest pose.

Do you feel nausea or swelling? Well this posture improves the function of the colon and it is a good remedy for abdominal easing and for nausea.
Apana is a Sanskrit word for vital strength that flows to the bottom, is the opposite of prana, the vital flow.
While prana gives life to the body through the breathing techniques, Apana, in the opposite way, represents the removal process outside of the body.
This posture helps to eliminate toxins and impurity trough the lungs, the kidney and the liver.

Apanasana or knees to chest pose.

Apanasana or knees to chest pose.

SUPTA MATSYENDRASANASA or supine spinal twist yoga pose

It is a regenerating posture, SUPTA MATSYENDRASANASA helps to hydrate the spinal discs while the stretching relax and helps to realign the spine discs.
It massages the abdominal organs through the elimination of the toxins.
The twist in this asana stimulates the flow of fresh blood to the digestive organs, improving, in this way, the health of all digestive system. It is also therapeutic for stress.
Supta matsyendrasana

Supta matsyendrasana

URDHA MUKHA SVANASANA or upward facing dog pose

The chest and lungs open and in this way we promote the breathing which produce the purification of blood and internal organs.
The tiredness, the depression and the sciatic nerve relieve. The head pain, cause from the tension of the neck and the shoulder, gets better as well.

Urdhva mukha svanasana o postura del perro mirando hacia arriba.

Urdhva mukha svanasana or upward facing dog.

And after these postures, I am sure you forget you had hangover. Don’t forget to leave a comment about your results.
Tags: asana, body, mind-body, detoxication , head-pain,eliminate toxin, stretching,metabolism, nausea, hangover,health, health and well being, yoga.

 Translation into English by Tania Alicia Piovan

MEDITATION TECHNIQUES : the meditation of the seven chakras.

The meditation of the seven chakras is a driven meditation technique to fix our emotions and unlock the seven chakras.
Sit or lay down in a comfortable position, slowly observe every part of the body. You have to check up your body and observe where are some tensions: don’t judge, let them go, let the parts of your body relax.

If you are laying down, start to pay attention which parts of your body touch the floor: the heels, the calfskin,the muscles,the buttocks,the lower back,the upper back, the back of the hand, the forearms, the elbows, the arms, the shoulders, and the last, which part of your head touch the floor.
Bring your attention to each of these parts, feel how much they weight, feel how much they sink in the floor; you have to feel them heavy and light at the same time. When you reach the complete muscles relaxation, you can start the meditation.

Practica la meditación de los chakras para desintoxicar también tu cuerpo energético y tus emociones.

You can also meditate in a sitting position, in the easy posture, so you can keep it for some minutes. You can choose between lotus position, half lotus position or easy posture. If these posture are difficult for you , sit on your knees and place under your buttock a pillow. The important thing is that the spinal column stays straight and the legs are higher than the knees.

From this situation, where you are in a complete muscular relaxation, start to visualize a red light at the base of your spinal column, where is the first chakra, this is the chakra of survival. This chakra is close for fear. Observe your fears. But don’t escape, think that the fear isn’t real and let it flows.

Imagine now an orange light, three fingers under your belly bottom , at the height of the second chakra, the chakra of water. This chakra is the chakra of pleasure and it is close for guilt. Why are you blaming yourself? What ever it is, accept it, think that you couldn’t acting in a different way, and don’t let the guilt cloud your energy. If you want to be a positive person in this world, you have to start to forgive yourself.

Visualize a yellow light, three fingers on top of your belly bottom,at the high of the solar plexus. The third chakra is the chakra of the fire. Is the chakra of the willpower and it is close for shame. What are you ashamed of? Contemplate it and let it go.

Imagine now a green light at the chest, is the chakra of heart. The fourth chakra is the chakra of love and is close for sorrow. Open to all your sadness. Think that love is an energy that does not disappear. Let your sorrow flows.

Think to a blue light at the high of the throat, is the fifth chakra or the chakra of sound. This chakra is about truth and is close for lies. Do you need to tell something to someone or to yourself? You can’t lie to yourself, be honest.
Observe a purple light in the middle of the forehead, at the high of sixth chakra, and this is the chakra of the inner vision, the interior knowledge, and is close from false perceptions. The biggest of our false perceptions is the fallacy of separation: you are not existing apart from all the things, from all alive being.
Try to feel how your skin disappear slowly slowly, remove the boundaries between you and the Universe . Feel to be part of the Universe.

At last imagine a strong white light at the top of your head, where is the seventh chakra. This is the chakra of the universal cosmic energy in his pure state and it is close from all the things that tied us at this world. Connecting with this energy, you are a drop of this energy, let flow the things that own you, that tied you at this world. Free yourself.
Translation into english: Tania Alicia Piovan

Tag: anxiety, chakra,depression, meditation, spirituality.


DAY 13: don’t let escape your vital energy. (The three bandhas)

16 of July 2013 – day 13
In the morning we met Jean Mazzei, the training program director.
I think, in reality, you will never know Jean Mazzei. While I was writing this article, I discover that she is not only a yoga teacher, she is also a folk and jazz singer, leader of a rock-band: the Flying Venus. And the group has four discs in the market. Don’t miss this video, if you want to know a little more about this woman.
Jean Mazzei

Jean Mazzei

Jean left us an unforgettable message. She told us, for example: ” learning is like jazz, you get it, then you change it”. Only a great teacher can talks in this way: Jean does not pretend to teach her way to practice or her way to see life,and create clones students that bring her name tattoo in their forehead. Her style is very different: she is an inspiration, she invites you to think. That’s why she says once you learn what she teaches you, then you can do it by yourself, give to it your fingerprints.

Another of her suggestions “ love yourself, trust yourself“, also here you can see her total respect to the individuality of her students, her anti- dogmatism.

Jean also talks about bandhas.

I remember my first yoga class, in prehistoric time, when sometimes I can hear some teachers say “don’t forget to practice the mula bandha during the posture”. And, I thought “ I will do it with pleasure if I could know what the hell is it“. But I was just working on my concentration. I hope you will not have this experience in your next yoga class, after reading this article.

The word bandha comes from Sanskrit and it means ” to lock, to close or to tighten”. It is known as bandha the voluntary contraction of some muscles to prevent the escape of the body energy and create a circle trough the right channel.

You have three bandhas in the yoga practice. It says that each one of them has the ability to modify the circulation of the blood, the nervous pressure, the flow of the cerebral spinal fluid, to move the internal organs of the pelvis and the abdominal part of the body.
The three bandha.

The three bandhas.

These are the three bandhas:
Mula means root. You have to contract the muscles of your genital area, around the perineum. It is a contraction of the anal muscles, perianal and umbilical. From my experience I can tell you it’s not easy and requires a lot of practice. If you had pregnancy, you know what are kegel exercises, the mula bandha is very similar.

Uddiyana is a Sanskrit word means “ to fly up or to rise up“. It refers to pull up your diaphragm to your chest while you’re doing this contraction. This closing is done, in a normal practice, after a full exhalation with the lungs complete empty. You have to pressure your abdomen inside and up.
The abdominal contraction compress the digestive organs, the adrenal glands, kidney and the most important: the solar plexusThe solar plexus is very important to distribute energy to all your body. Uddiyana bandha tonify the sympathetic nervous system, so it avoids the effects of stress and anxiety in psychosomatic illnessThis bandha is the panacea of a lot of abdominal and stomach pains, including constipation and digestionAlso the adrenal glands are balanced and that helps to eliminate anxiety, tension and lethargy. It, also, improves the blood circulation around the body trunk and strengthen the internal organs.
If you need also an esthetic reason to practice uddiyana bandha, here it is: the fat around the stomach area disappear. The body becomes active. Uddiyana bandha is one of the best exercise for the abdominal muscles.
Uddiyana bandha

Uddiyana bandha

Jalan, in Sanskrit, means net and it refers to the net of nerves and blood vessels that are around the neck and throat. It also known as the throat block. You have to drop your head while you lift up your chest so your chin is connected with the chest. One of his benefits is the stretch of your neck. It has fine effects to the pituitary and pineal gland, while the front bend affects thyroid,parathyroid and the immune system.
It activates the metabolism as well.
Jalandhara bandha, also, compresses the carotid sinus, that are situated in the carotid artery, one of the principal artery in the neck. These sinus help to regulate the circulatory and breathing system. When the sympathetic tone,depression,stress, anxiety and anger are reduced, you obtain a feeling of resting, relaxing and general wellness.

Anyway you have to count that these techniques aren’t easy and you can have important contraindications (for example uddiyana bandha cannot be done if you are pregnant).
In this article I am not intending to teach you how to do it correctly, I am only giving you some information about them.
If you want to practice in a safe way, you have to go to a yoga class and ask your teacher to show and teach you uddiyana bandha.



Everyone knows that yoga improves body and mind. But until recently, no one could say certain why,or also how it improves different conditions, like depression, anxiety,diabetes, chronic pain and epilepsy. We knew it worked, but we could not explain how.

Now a group of researchers of the Medical School of Boston University think they have discovered the secret of yoga.
In a article, published in the May 2012 of the magazine Medical Hypothesis, Chris Streeter, PhD and his team express the theory that yoga works settling the nervous system. And how does it do it? It improves the vagal tone or the body’s capacity to answer to stress with success.
(The study: the effects of yoga on the heart independent nervous system, gamma- aminobutyric acid and allostasis in epilepsy, depression and disorder in post traumatic stress).


The majority of us does not know that we have a “vagus” that needs to be toned up. The vagus nerve, the biggest cranial nerve in the body, start at the base of the cranium and goes through all the body, influencing the breathing system, the digestive system and the nervous systemIt is often called our aerial traffic controller. The vagus nerve helps to regulate all our body functions. Our breathing, our cardiac rhythm, digestion and our capacity of taking, processing and giving meanings to our experiences are all connected with the vagus nerve.

Vagus nerves and its branches.

Vagus nerves and its branches.

We know when the vagus nerve is toned up and is working in the right way because our digestion improves, our cardiac functions optimize and our moods stabilize. It results for us easier to pass from an energetic mood with high stress to more relaxed mood. While we working on this, we can manage the life’s challenges with the right mix of energy, relax and agreement. When we are able to keep constantly this flexible state it is said that we have a high vagal tone.

On the other way a low vagal tone brings with it a feeling of tiredness , our digestion slows down, our cardiac frequency increases, our mood becomes unpredictable and difficult to manage. It is not strange that a low vagal tone is connected with illness like depression,disorders of post traumatic stress, chronic pain and epilepsy. And it is not a causality that the same illness show a significant improve with the yoga practice.

The researchers think that is the stimulation of the vagal tone through the yoga practice that improves these conditions.


How does Yoga work? Researches say by affecting positively the vagus nerve.

To confirm their theory the researchers studied the practices that in their opinion improve the vagal tone. For example, they find the breathing control techniques, like the Ujjayi pranayama improves the relaxing answer, like the fluidity of the cardiac frequency. A pilot search on yogis with more experience, shows that sing the OM out loud increase the vagal tone more than sing internally to yourself.
Research like this starts to show how various yoga practice affects the human physiology in different ways.

Once again, Western science meets Eastern wisdom.



Translation into English by Tania Alicia Piovan and Noelia Insa.