Niyama Yoga

Niyama Yoga My name is Seema, a certified and experienced yoga teacher. I offer on site, private and virtual yoga classes.

10/06/2026

Practice Surya Namaskar with these mantras, moving with mindful awareness. You may also practice yoga with these lyrics, letting them guide your breath, focus, and presence.

09/06/2026

Start with “A” (ahh)

* Open your mouth wide.
* Let the sound come from deep in your chest or abdomen.
* It should feel grounded and full: “Aaaa…”

Transition into “U” (oo)

* Gradually bring your lips closer together.
* The sound naturally shifts forward in your mouth: “Aaaa → Oooo…”
* You don’t force it—the shape of your mouth creates the change.

Close into “M” (mmm)

* Gently close your lips.
* Let the sound turn into a humming vibration: “…Mmmm”
* You should feel this vibration in your lips, face, or even your head.

* ॐ → the traditional single symbol (most correct and widely used)
* ओम् → the phonetic spelling in Devanagari

07/06/2026

Release Neck & Shoulder Tension with Gentle Yoga 🧘‍♀️

Daily stress, long hours at a desk, and poor posture can create tightness in the neck, shoulders, and upper back. A few mindful yoga postures each day can help restore mobility, improve posture, and reduce muscular tension naturally.

Recommended Yoga Postures:
• Child’s Pose
• Cat–Cow Stretch
• Thread the Needle
• Downward Facing Dog
• Cobra Pose
• Eagle Arms Stretch
• Seated Forward Fold

Benefits:
Relieves neck and shoulder stiffness
Improves spinal alignment
Enhances flexibility and circulation
Reduces stress and mental fatigue
Supports better posture and breathing

Take slow breaths, move gently, and hold each posture for 30–60 seconds. Consistency is the key to long-term relief and better posture.

02/06/2026

Anterior pelvic tilt (APT) is often associated with tight hip flexors/lower back muscles and weaker glutes/core. A good yoga routine usually focuses on:

* stretching the front of the hips and thighs
* strengthening the glutes and abdominals
* improving pelvic awareness and posture

Here are some of the most effective yoga poses for that.

Simple 10–15 Minute Routine

1. Cat–Cow — 1 minute
2. Low Lunge — 45 sec each side
3. Bridge Pose — 10–15 reps
4. Chair Pose — 30 sec
5. Dead Bug — 8–10 reps each side
6. Child’s Pose — 1 minute

27/05/2026

Yoga is more than physical movement; it is a journey of self-awareness and harmony.

20/05/2026

Sukshma Vyayam is a professional yogic warm-up sequence designed to gently prepare the body and mind for yoga practice and daily movement. These subtle exercises help improve joint mobility, enhance blood circulation, release muscular stiffness, and promote relaxation. By coordinating mindful movements with controlled breathing, practitioners can increase flexibility, improve posture, and support overall physical and mental well-being.

Neck Movements
* Move neck forward/backward and side-to-side
* 30 seconds each direction
Shoulder Rotations
* Roll shoulders forward and backward
* 10 rounds
Wrist Rotations
* Rotate wrists clockwise and counterclockwise
* 10 rounds
Knee Bending
* Gentle squats or knee bends
* 10 repetitions
Ankle Rotations
* Rotate ankles both directions
* 10 rounds each side
Toe Bending
* Flex and curl toes
* 10 repetitions
Gentle Spinal Twist
* Seated twisting movement for spine mobility
* 10 repetitions each side
Eye Exercises
* Move eyes left-right, up-down, circular motions
* 10-20seconds each direction
Deep Breathing
* Slow diaphragmatic breathing
* 1–2 minutes

Key themes at the bottom:

* Move gently
* Breathe deeply
* Stay healthy

These exercises are commonly used in yoga traditions as preparatory movements to improve flexibility, reduce stiffness, and calm the nervous system.

14/05/2026

Beginner Malasana Routine

1. Deep breathing — 1 min
2. Ankle & hip warm-up — 2 min
3. Supported squat hold — 3 rounds × 20 sec
4. Full Malasana hold — 30–60 sec
5. Relax and breathe — 1 min

Tips

* Feet wide, toes slightly out
* Keep chest lifted
* Use support under heels if needed
* Do not force the squat
* Practise daily with steady breathing

12/05/2026

🧘‍♀️ Simple Knee Pain Relief & Prevention Exercise Plan
Yoga helps prevent and relieve knee pain by improving strength, flexibility, and balance. Gentle poses like Bridge Pose, Chair Pose, Straight Leg Raises, and Hamstring Stretches strengthen the muscles around the knees and reduce joint stress. Regular practice improves mobility and supports healing. Avoid deep squats, sudden twisting, and painful movements. Practicing yoga slowly and consistently for 10–15 minutes daily can help keep knees healthy and reduce discomfort.

06/05/2026

Practicing Surya Namaskar daily is a simple and effective way to keep the body healthy and the mind calm. This flowing sequence of yoga postures improves flexibility, builds strength, and enhances blood circulation. It also supports better breathing, aids digestion, and helps reduce stress. Regular practice boosts energy levels, improves focus, and promotes overall well-being, making it a great habit for a balanced and active lifestyle.

03/05/2026

Yoga can be a helpful supportive approach for managing Polycystic O***y Syndrome (PCOS/PCOD), but it’s not a standalone “cure.” It works best alongside medical care, nutrition, and lifestyle changes. That said, certain yoga practices can improve hormone balance, reduce stress, and support metabolism—all key factors in PCOS.

🧘‍♀️ Helpful Yoga Poses for PCOS

1. Baddha Konasana (Butterfly Pose)

* Stimulates ovaries and improves pelvic circulation
* Can help regulate menstrual cycles

2. Bhujangasana (Cobra Pose)

* Improves blood flow to reproductive organs
* Helps reduce abdominal fat

3. Setu Bandhasana (Bridge Pose)

* Supports thyroid function (important for hormones)
* Strengthens pelvic muscles

4. Malasana (Yogic Squat)

* Enhances pelvic floor strength
* Improves digestion

5. Dhanurasana (Bow Pose)

* Stimulates abdominal organs
* Helps reduce stress and fatigue

6. Balasana (Child’s Pose)

* Calms the nervous system
* Reduces stress (a major PCOS trigger)

⸻

Breathing & Relaxation

* Kapalbhati (Skull-Shining Breath)
Helps boost metabolism and may support weight management
* Anulom Vilom
Balances hormones and reduces anxiety

⸻

Suggested Routine

* 20–30 minutes daily
* Combine: gentle warm-up → 4–5 poses → breathing → relaxation
* Consistency matters more than intensity

Address

Shinfield
Reading

Opening Hours

Monday 9am - 8pm
Tuesday 9am - 8pm
Wednesday 9am - 8pm
Thursday 9am - 8:15pm
Friday 9am - 8pm
Saturday 9am - 8pm
Sunday 9am - 5pm

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