Sankha Yoga

Sankha Yoga Yoga • Applied Neurology •Breath Science. Pilates •Somatics •Mobility •Gymnastics Yoga for all ages & levels.

Long weekend 🤍Mindful Yin & Yoga Nidra Monday 6:15pm Grab your spots ✨
07/06/2026

Long weekend 🤍

Mindful Yin & Yoga Nidra
Monday 6:15pm

Grab your spots ✨

The biggest weakness is often the one you can’t see.Core function is not just about muscle strength.Modern movement scie...
03/06/2026

The biggest weakness is often the one you can’t see.
Core function is not just about muscle strength.

Modern movement science paints a much bigger picture.
Your core depends on:
• breathing
• pressure management
• coordination
• balance
• sensory input
• your nervous system

Which means more tension, more engagement , more “engage your core”, doesn’t always mean more support.

Strength matters.
🌟But strength needs organisation.

Swipe through.

This might completely change how you think about core strength.

🌿 The goal isn’t more tension.
The goal is ADAPTABLE support.

INTEGR8
Sankha Yoga & Applied Neurology

02/06/2026

How well do you manage pressure?

Not life pressure -> Body pressure.
🌬️Every breath creates pressure inside your body.

When that pressure isn’t managed well, your body often finds other ways to create stability - for example :

- Breath holding under effort
- neck tension - jaw tension
- upper ab gripping - abdominal doming
- glutes under contributing
- tight hip flexors - recurring low back tightness
- difficulty fully relaxing - feeling stuck in stress
- constant need to stretch, yet tension keeps returning
- feeling more fatigued than you should by daily life
- exercise feeling harder than it should.

❓Why might this be ❓

Because without adequate pressure management breathing, posture, movement & stability become more costly, & your body ends up working harder than it needs to.

🧩The missing piece often isn’t more stretching, more strengthening, or bracing harder.

It’s learning how to create, manage & maintain pressure while continuing to breathe & move.

INTEGR8 : 4 week progressive breath-led core series

🚨 Starts Tomorrow
Places are Limited.
👉Grab your spots
🗓️ Mellow Flow : 3rd, 10th, 17th, 24th JUNE

The body often creates tension when it cannot create efficient stability.What if the problem isn’t that you’re tight?Wha...
30/05/2026

The body often creates tension when it cannot create efficient stability.

What if the problem isn’t that you’re tight?

What if your nervous system is trying to create support?

You can lift heavy.
Train hard.
Stretch constantly.
Have visibly strong muscles…

…and still feel:

• tight
• unstable
• braced
• exhausted

Like all your hard work is creating more tension instead of more support.

Why?
Because your core is not just abs.

Your core influences how you:
• breathe
• balance
• stabilise
• manage pressure
• respond to stress

💥 And your nervous system coordinates all of it.

The brain is constantly asking:

“Can I control this safely?”

If the answer is uncertain, the body often creates tension in an attempt to create stability.

Not because you are weak.

Not because you need more stretching.

Because your nervous system is trying to create support.

This June, we’re exploring exactly that in INTEGR8
a 4-week progressive breath-led core series combining:

• Yoga
• Breath Science
• Applied Neurology

Because yoga is not just stretch & relax.
It’s also about learning how to breathe, balance, adapt, recover & move with greater ease.

📍 Wednesdays 6:15pm (Mellow Flow)
📅 June 3 • 10 • 17 • 24

Book via the individual class dates in the “Book” tab.

30/05/2026

10 Levels of Bear Progressions
“Deep Core Stability”

WHY ?
Train body to create & maintain intraabdominl pressure , while breathing & resisting movement.

For every level:
- Maintain Diaphragmatic breathing
- 5 in- 5 out (potentially)
- 360° rib expansion
- Maintain intra-abdominal pressure
- Neutral pelvis & No rib flare
✓ Stable shoulders

The goal is NOT to muscle through.
It is to maintain:
- pressure
- alignment
- breathing
- stability.
BEFORE progressing.

>>Train the entire core “cylinder”

🐨 Koala - Not a bear at all.
✨ALIGN
Establish hip-rib stack & shoulder stability, with 360* breathing.
The foundation for every level that follows.

🐼 Panda Bear - Avoid changing colour
✨BASIC HOVER & BREATHE
2- 3 breaths (20-30sec)
Maintain pressure while the knees hover.

🧳 Paddington Bear- Hang out here a minute (6 slow breaths)
✨ENDURANCE
Maintain organization as fatigue starts to appear.

🍯 Pooh (Sun) Bear - Things start getting sticky.
✨SINGLE LEG SUPPORT
Hover one foot. Keep the torso level.

🦥 Sloth Bear- Slow & deliberate.
✨SHOULDER STABILITY
Tap opposite shoulder. Sssslowly!
Control the rotation.

⚫ Black Bear-Things start turning dark.
✨CROSS BODY INTEGRATION
Tap hand to opposite knee.
Maintain your centre.

🟤 Grizzly Bear-Feeling grumpy & highly defensive.
✨CROSS BODY REACH
Extend opposite arm & leg.
The body desperately wants to rotate.
Don’t let it.

🐻‍❄️Polar Bear - the quiet hunt
✨LOCOMOTION
Slow Bear Crawl. Smooth. Controlled.
Quiet.

🤍 Spirit Bear
✨VESTIBULAR CHALLENGE
You start wondering if your core has ghosted you.
Reduce base of support add Slow head turns. Maintain organization.

🏔️ Kodiak Bear- King of bears.
✨COGNITIVE SKILL
Reduce base of support & think hard about.. something ..

The challenge is not simply strength.
The challenge is organisation.

Can you maintain:
-pressure
-breathing
-alignment
-coordination
-attention
while the world presents you with more information ??

Same asana: “bear” (Rksasana)
So many options from beginner to those with greater awareness 🧸

🤳Its not perfect .. I did what I could for today ..

Address

Prince Street
Orange, NSW
2800

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