Yogini-ia

Yogini-ia Based in Lund, international at heart. www.yogini-ia.com

Maria Sillén | Swedish Yoga Teacher | Certified Breath Coach | Lymph health 👇🏼Join my waitlist ✨
🧘🏼‍♀️🫁 | Studio classes, office yoga, retreats & lymphatic massage.

Hej! 😍 Saturday 17th October I’m running this appreciated workshop again about lymphatic yoga in Lund !Besides gaining i...
20/09/2026

Hej! 😍 Saturday 17th October I’m running this appreciated workshop again about lymphatic yoga in Lund !

Besides gaining insights on what the lymphatic system is and its central function in our bodies and for our immune system, you’ll experience an invigorating slow flow yoga class, self massage, yoga nidra, deep breathing… and leave feeling grounded yet energized.

Hope to see you!

Click on the post below for more details and booking information.

Welcome / välkommen! 🤗
Maria

19/09/2026

Your hips don’t need an hour once a week. They need small practices in everyday life.✨

This simple dynamic yoga flow moves between Low Lunge and Half Splits to target some of the areas that often feel tight after long days of sitting:

• Hip flexors & psoas — lengthened in Low Lunge / Anjaneyasana
• Hamstrings — stretched as you shift back into Half Splits / Ardha Hanumanasana
• Spine & back body — gently lengthened as you fold forward
• Hips — moved through a greater range of motion rather than held in one static stretch

😍Tip! Use yoga bricks to ”lengthen your arms” 😅😉 in order to find a healthy alignment, helping to keep a straight spine and a ”lifted” chest.

It’s a great little reset after a day at your desk, between meetings, or whenever your hips feel stiff and heavy.

You don’t always need a long workout. Sometimes a few mindful minutes of the right movement can be enough to help your body feel more open and mobile.

✨Suddenly, you can breathe more easily.
✨Notice a shift in how you feel.

Save this for your next desk-heavy day. (Or why not try it out today?) 🤍

Follow along for coming tips & short yoga routines to support you in everyday life 😘

18/09/2026

Your hands & feet need a break too. 👐🦶Here’s a few good reasons to give them some love ❤️👇🏼

We often think about stretching our back, hips.

Stretching your hands and feet too is important because it keeps small muscles and tendons flexible, improves blood flow, and prevents painful conditions like plantar fasciitis or carpal tunnel syndrome.

What’s more:
✅ Boosts circulation: Stretching increases blood flow to your extremities, bringing fresh oxygen and nutrients which is very helpful for people with diabetes or arthritis. 😮

✅ Improves mobility and balance: Flexible toes, ankles, and fingers help your joints move through a full range of motion, which supports better balance and prevents falls. 😲

✅ Relieves daily stress: Loosening up tight hands and feet reduces overall muscle tension and eases aches from standing or typing all day. ⌨️🫩

✅✅ AND it prepares you for fun and challenging yoga flows, chaturangas, down ward facing dogs and arm balances! 🥳🤸🧘‍♀️

Save this for your next after-work reset. ✨

Follow along for more tips to create more ease and joy in everyday life with small practices 🙏🏼

Maria 💗


17/09/2026

Save this and practice it now - so you have it ready it when stress suddenly takes over. 🤍 👇🏼

The physiological sigh is two inhales through the nose, followed by one long, slow exhale.

👉🏼 Why it can help: the second inhale helps reinflate the tiny air sacs in the lungs, while the long exhale helps slow your breathing and reduce physiological arousal.

How to:
1️⃣ Inhale fully through your nose
2️⃣ Take a second, shorter inhale to top up
3️⃣ Slowly exhale through your mouth
4️⃣ Repeat 3–5 times (or basically until you feel better 🫶🏼)

When? You can use it before a difficult meeting, when your thoughts are racing, or whenever you feel yourself getting overwhelmed. 🤯

Small practice. No pressure. Just a tool you can carry with you. 🌿

Research from Andrew Huberman, David Spiegel and their colleagues at Stanford University has found that cyclic sighing can help reduce physiological arousal and improve mood, making it a useful tool for managing stress in the moment.

Hope this helps ❤️
Maria


16/09/2026

You’re going to want to SAVE this one! 🤍

Give your body and soul 10 minutes to recover after a long day of emails, meetings and to-do lists.

This simple after work yoga flow wakes up your spine, hips and shoulders, gets your blood moving and helps you feel more mobile and calm.

No 30-minute routine.
No pressure to “do it perfectly.”
Just 10 minutes to move, breathe and feel more like yourself. 🌿

Save it for your when you come home 🏡❤️ Your future self will thank you.

Follow  for more ease in everyday life.

Maria 💗

16/09/2026

SAVE this for the next time your lower back feels tight and you just need a moment to exhale 💗

This gentle reclining spinal twist is one of my favourite ways to slow down and create some space around the lower back and hips.

✅ Stay on each side for a few slow breaths (5-20), let the weight of your leg soften towards the floor, and resist the urge to force the stretch.
✅ Keep both shoulders grounded if possible.

The combination of a supported position, slow breathing and stillness can also help your nervous system shift into a more relaxed state. 🙏🏼

Perfect for the end of a long day — or anytime your body is asking you to slow down.

Small practices. No pressure.

Follow me for more content to help you feel more alive in everyday life 🙏🏼

Maria 😘

14/09/2026

If your hips feel stiff after a day at your desk, try moving them instead of forcing them into another stretch. 🤍

This dynamic variation of Gomukhasana / Cow face has multiple benefits 🤩👇🏼

✅ Opens hips and glutes
✅ Relieves lower back pain
✅ Stretches thighs and ankles
✅ Boosts circulation

❤️ Try 2 sets of 5 slow reps on each side, moving with your breath and staying within a comfortable range.

You don’t need a long workout to take care of your body.
A few mindful minutes can make a difference.

Small practices. No pressure. More ease in your everyday body. 🌿

Maria 😘

Follow me for simple yoga & movement practices for busy professionals 🙏🏼

💌 Want more like this? Join the waitlist via the link in my bio for more ways to create a sustainable practice that actually fits into your week. 😍

13/09/2026

This one of my favourite ways to pause when I come home from work feeling tired, before I take on whatever comes next. 😮‍💨

Viparita Karani (Legs Up the Wall pose) may look like you’re doing nothing but it actually has a crazy amount of benefits! 💫

Here’s a few: 👇🏼

Physical Effects
* Improves Circulation: including lymphatic fluid flow
* Reduces Swelling: It drains fluid buildup from tired feet, ankles, and lower legs. 🦵🏼💦
* Gently Stretches hamstrings, back of the neck, and lower back.
* Relieves lower back tension and can soothe mild menstrual cramps. 😮❤️

Nervous System Effects
* Triggers Relaxation: The posture shifts your body into parasympathetic (rest-and-digest) mode.
* Lowers Stress: It helps slow your heart rate and reduce feelings of anxiety or mild headache tension.
* Aids Sleep: Practicing it for 5 to 20 minutes before bed prepares your mind and body for deep rest

- Stay in the position for 5 - 20 minutes.
- Beginners start with 3-5 minutes, and be attentive to how your body responds.
- Exit slowly. 🙏🏼

You don’t need a long yoga session.

Just a few minutes.
A small practice.
No pressure.

Follow for more helpful content to experience more ease in everyday life ❤️

Maria


11/09/2026

This is your after-work reset to feel 10 years younger. 😉🙌🏼⬇️

If you’ve spent the day sitting, concentrating and getting things done, this is your cue to get out of desk mode. 😀

The combination of movement + full, conscious breaths helps shift that sluggish, “I’ve been sitting all day” feeling, and gives your hips, shoulders and spine some much-needed movement.

Try each movement for 1 minute / 5–10 slow breaths:

1. Rag Doll — decompress your spine, release your neck and shoulders, and let some of the day’s tension melt away.
2. Down Dog Pedals — wake up your legs and feet, get things moving again and bring some energy back into your body.
3. Three-Legged Dog + Hip Opener — mobilise your hips and side body while creating that lovely feeling of space after a long day of sitting.
4. Wide-Legged Fold + Alternating Twists — loosen up your spine and shoulders and get some rotation back into your upper body.
5. Gentle Side Squats — move into the hips and inner thighs, waking up areas that may have barely moved all day.
6. Dynamic Malasana — rock gently from side to side to mobilise your hips and ankles and shake off some of that stiff, stuck feeling.
7. Malasana + Upper Body Twists — open through the shoulders and upper back while bringing movement and breath into your whole body.
8. Stillness in Malasana — pause, breathe and notice how different your body feels after moving.
9. Yin Butterfly Fold — this one is for your nervous system 💗 Slow everything down, soften the hips and finish with a few quiet breaths.

9 minutes. That’s it. 😀💗

No need for a full yoga class.
No pressure to do it perfectly.

Just a small practice to help you move from work mode → evening mode. 🌿

My morning routine helps you start the day feeling 10 years younger. This one helps you leave the workday behind.

💗 Save it for later, try it this weekend or whenever your body needs a reset!

Let me know how this Recovery Flow felt for you 🥰

Maria 🧘‍♀️

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