Guided Relaxation For Deep Rest

Guided Relaxation for Deep Rest

This guided relaxation takes you on a sensory journey through the body. Using breath and awareness to allow you whole body to enter a deep state of rest.

 This meditation can be helpful if you experience fatigue, trouble sleeping and stress.

Enjoy

Tranquillite Retreats 2018

 

Set within the beautiful grounds of converted French farm and surrounded by rolling fields of sunflowers and vineyards, Tranquillite Retreat is the perfect relaxing getaway for all Yoga lovers and fitness enthusiasts alike. Joe and Maria invite you to join them on this wonderful opportunity to get away from the strains and stresses of your daily lives. The trip will be suitable for couples, groups of friends or singles of all ages – basically anyone who loves to be active, healthy and sociable. The retreat is situated on the edge of the Dordogne area in south west France, renowned for its beautiful scenery and quality wines. The venue itself consists of several converted farm and barn buildings with surrounding gardens, plus a natural pool and decking providing a perfect setting for relaxing yoga.

Next year we are pleased to offer three Yoga Holidays to choose from:

Yoga Holiday – 5th to 9th June 2018

Price is £495 per person (***EARLY BIRD OFFER OF £50 DISCOUNT IF BOOKED BEFORE END OF DECEMBER 2017***)

Yoga Holiday  – 12th  to 16th June 2018

Price is £495 per person (***EARLY BIRD OFFER OF £50 DISCOUNT IF BOOKED BEFORE END OF DECEMBER 2017***)

Yoga Holiday – 18th to 22nd September 2018

Price is £495 per person (***EARLY BIRD OFFER OF £50 DISCOUNT IF BOOKED BEFORE END OF DECEMBER 2017***)

All retreats are full board, which includes all meals and soft drinks (except for meal in local restaurant on last evening), daily sessions of yoga, group fitness sessions (depending on which retreat you book) bike hire, self contained gites with WiFi, transfers from the airport and optional day trips.

Flights to Bergerac are not included – Transfers are only included for Liverpool to Bergerac flights.

*Retreats are likely to fill up quickly so book early to avoid disappointment! A £200 deposit will be required on date of booking, with full balance to be paid 8 weeks prior to each retreat

Visit www.tranquilliteretreats.co.uk for details and bookings.

What’s included:

All retreats are full board, food is homemade using locally sourced ingredients

Morning Vinyasa Flow Yoga by the pool (weather permitting)

Bike hire

Transfers from the airport

Day trips to local medieval towns and markets

Evening Restorative Yoga & Candlelight Meditation in the Yoga Barn

Partner Yoga and Thai Yoga Massage Workshop

Local walks & Cycling route

Accommodation:

Beautifully converted self contained gites with WiFi, including peaceful outdoor gardens, sun loungers, hammocks all set within acres of rolling fields and vineyards.

All rooms have twin or double beds and prices are based on two persons sharing. People travelling alone can either share with another person or pay a £100 supplement for a private room.

Notes:

Massages are available at request, please refer to the treatment menu.

Organic Wine menu.

Gift shop.

Flights are not included. Recommended flights RyanAir Liverpool to Bergerac. Transfers are free of charge for flights arriving at Bergerac from Liverpool. Other flights may incur extra charge for transfers.

The Friday evening meal is replaced with wine tasting and a meal out at a local restaurant – the cost of this is not included.

To secure your place immediately select from the options below and place your deposit.

Otherwise scroll to the bottom of this page to submit your details with any queries.

These retreats are likely to fill up quickly so book early to avoid disappointment!

Summary of what to expect…..

Flights from Liverpool arrive in Bergerac mid afternoon on the Tuesday and you will be collected by car for the short transfer. On arrival at the retreat one of the first things you will notice is how calm and peaceful the area is. The nearest town is five miles away, so the only sounds are from local wildlife and farm animals.
After receiving a welcome drink you will be given a tour of the grounds before gathering for your first evening workout (either yoga in the traditional French barn or fitness session overlooking rolling fields and vineyards). This will be followed by dinner served in the garden of the cottage, with excellent local wines available at very reasonable prices.

The remaining days will begin with an uplifting morning yoga session or fitness workout followed by a hearty and nutritious continental style breakfast. Guests will then be free to spend the day as they wish, with packed lunches provided. Pedal bikes and maps will be available for guests to explore the beautiful local countryside, or they can simply relax around the grounds and by the natural pool.
Optional short day trips will be provided to give guests an opportunity to explore and appreciate the local area. On site massages will also be available and these are top quality at very reasonable prices.
Guests will come together in the early evenings for relaxing yoga and meditation, or more high intensity fitness training. The days will end with an evening meal based mainly around local fresh and seasonal vegetables with lean meats and fish (vegetarians and vegans will be catered for).

Friday evening will be slightly different in that the group will head out for a wine tasting session followed by a meal in a lovely restaurant in Eymet.

There will be a final yoga session on the Saturday morning followed by a lazy brunch to end the retreat.

Comments from previous guests:
‘ a wonderful week of yoga and relaxing at an idyllic retreat. My every need was catered for and it was a joy from start to end, thank you!’ – Graeme, Manchester

“Nice to go somewhere isolated but not too far from towns. So quiet and no light pollution. Never see so many stars at home”.
“Best vegan catering ever”. – Gordon, Manchester

“I loved the area, as soon as I got out of the car I felt relaxed. After doing the bike ride I noticed there was miles of area to do hikes or rides”. – Paul, Manchester

“The food, yoga, location and even the circuit training far exceeded my expectations. Plus everyone there was super friendly too, which made it a really lovely experience”.
“This was the first retreat I’ve attended and actually felt more like holidaying with friends rather than a health retreat with a bunch of strangers!” – Melanie, Manchester

 

 

Autumn Soma Prana Vinyasa Flow

Autumn Soma Prana Vinyasa Workshop

Autumn a wonderful season bringing with it the winds of change and a time for some much need self-reflection. However, this can bring up resistance and feelings of unsteadiness for some. Join me for an opportunity to explore the self through movement, relaxation and meditation.

The yoga will include slow vinyasa flow from the Soma Prana Vinyasa teachings of Shiva Rea and grounding restorative postures to release any accumulated tension and restore balance. We will complete the afternoon with an aromatherapy infused Yoga Nidra (often referred to as yogic sleep) to fully relax the senses and to set an intention (sankalpa) for the season ahead. Workshop includes herbal tea on arrival and healthy treat to finish.

4pm – 6pm Sunday 24th September 2017

Sessions taught by Maria Kelly

Held at Hale Yoga Studio, Ashley Road, Hale www.haleyoga.com

Workshop costs £15 – booking is necessary as this is a small studio and spaces are limited. Contact info@mariayoga.co.uk to book your place

 

Trataka Candle Gazing Meditation

Trataka (Sanskrit) actually means to look or to gaze at an external object. Fixing your gaze upon something and concentrating on a single point is a form of meditation which can help develop concentration, strengthen the eyes and calm the mind.candles silver

I’ve found candle gazing an excellent way to practise Trataka and regularly use this at home after a Yoga session. It helps me to calm my mind (which is often over active and bombarded with a million thoughts) and find that moment of clarity in my day where all seems peaceful and still.

How to perform trataka using a candle….

1. Find yourself a candle preferably one that doesn’t omit any toxic fumes (personally I love NEOM or generally candles made from beeswax) and place this either on the floor or on a table a couple of feet in front of you.

2. Next make sure you’re sat comfortably. We can’t all sit in Lotus pose (this includes myself) so if sitting on the floor is not comfortable then try padding yourself up with cushions or failing that sit on a chair. The main thing here is that you’re supported with good posture, spine is upright and the arms and shoulders are relaxed. You want to be able to sit in meditation without any distractions coming up so it’s important that you’re settled.

3. Now that you’re seated comfortably allow your body to relax, take a few deep breaths sigh a little, then close your eyes and watch your inhales and exhales as they come and go. When your breath has settled down and you feel relaxed and more present open your eyes and begin to gaze at your candle flame. Try not to get involved with any thoughts or other objects around you, keep your gaze steady and on the flame without blinking for as long as possible.

4. Continue gazing until you feel your eyes water once this happens you can close them. With the eyes closed visuale the flame at the point between the eyebrows at the centre of the forehead also known as Ajna Chakra or third eye centre. Keep this image in your mind for as long as possible then when ready bring your awareness back to the breath watching every inhale and exhale as it comes and goes for around 10 breaths.

5. Now open your eyes leaning forward to blow out your candle flame, either repeating a mantra or letting go of any emotions or mental tensions as you do so.

candleyoga02

 

 

 

 

Pregnancy Yoga Flow Routine

pregnancy dancer outsideI’ve been practicing Yoga all the way through my pregnancy and have found this incredibly beneficial with helping to support my changing body, keeping my mind calm and finding that special time where I can relax and focus on my baby. I thought it would be great to share this with you so here’s a quick Yoga Flow workout for you all to enjoy during pregnancy. * always consult your GP or midwife before you commence in any exercise program.

 Pregnancy Yoga Flow Routine

The Sun Salutations have been adapted to accommodate your changing body and bump. Feel free to hold postures slightly longer perhaps 5 to 10 breaths and repeat the sequence between 3 – 6 times. Always let the breath lead you into the Yoga asanas (poses) and practice breathing consciously (Ujjai Breath is ideal), never force the postures this should feel like your gently opening the body up. Be mindful of your own posture drawing attention to pelvic alignment, keeping a slight lift in the pelvic floor and feeling like your gently hugging your baby towards you. Allow your shoulders to draw back slightly so that your chest is open and keep your jaw and facial muscles soft and relaxed.

You can relax at the end in Savasana either using cushions or Yoga bolsters for support and lying on your left side if lying on your back is no longer comfortable, close the eyes and visualise your baby happy, peaceful and content as you also rest feeling completely relaxed and at ease.

Benefits of Pregnancy Yoga

Pregnancy Kneeling Yoga PoseBenefits of practicing Prenatal Yoga?

Yoga strengthens the body helping it to cope with the extra weight of carrying your baby. Yoga poses focus on correct postural alignment helping women to understand the changes and effects pregnancy can have on their bodies.

Regular practice can help relieve physical tension and stresses from the body, which often build up as a result of the baby growing, circulation is improved so that swelling due to the extra fluid and blood flow is less likely, this also assists with lymphatic drainage enhancing immunity and creating a healthier environment for you and your baby.

Practicing Yoga whilst pregnant can help to lift your mood at a time when you can feel overwhelmed. Yoga helps you to accept and understand the changes that may be occurring hormonally and the effects this can have both physically and physiologically.

Pregnancy Yoga incorporates various breathing techniques to calm the nervous system helping you to feel more relaxed through pregnancy, these breathing exercises are also beneficial during labour helping you to stay calm and in control no matter what path the birth takes.

Meditation and Visualisation exercises help deal with anxiety and quieten an over active mind aiding relaxation, better sleep and an overall greater sense of wellbeing.32044  2015 copy 2

Yoga for Pregnancy – One to One sessions available

Each session lasts for 1 hour and costs £40 or alternatively see offer details below on block bookings.

Gift vouchers are available.

Block Book 5 sessions for £175 – sessions to be used within 6 weeks.

Limited Edition Xmas Pure Bliss

imageLimited Edition Christmas Pure Bliss Savasana Bath & Body Oil tm now available in these delightful Christmas limited edition bottles.

Pure Bliss Savasana Bath & Body oil tm has a wonderful calming yet uplifting effect and it’s now available in these delightful Christmas limited edition bottles making it the perfect handmade Christmas gift. A blend of Lavender, Geranium & Sweet Orange feel the days tension release when you apply this oil to either a relaxing massage or simply by adding a few drops into your bath.

100ml £8.95

50ml £5.95

Postage & packaging add £1.50 Gift Bags add £1 – PayPal accepted

Email info@mariayoga.co.uk to place your order.

Lavender – A calming and relaxing oil great for aiding sleep, an anti inflammatory so can help with skin conditions such as eczema.

Geranium – This oil has a stimulating effect on the lymphatic system and balances hormones. (One of my favourites)

Sweet Orange – A warm cheerful, uplifting oil can help with lack of energy and depression.

Directions for use – Simply pour a small amount of Pure Bliss Savasana Oil into your bath then submerge yourself. The oil will stay on your body so no need to moisturise after your bath. Alternatively this can be used to massage into the skin. Avoid using this on any areas of broken skin.

Hand made to order using 100% Pure Aromatherapy Oils

Testimonials

Having sampled at the end of your yoga classes, its great to have at home, as it really does have a calming yet uplifting effect. I put some under my pillow at night and find it helps me to relax, sleep well and most importantly recharge. – Leanne

Being a beauty product junkie I didn’t hesitate to purchase Maria’s Pure Bliss Savasana Oil. After a long tiring week I added a few drops to my bath and WOW I’m glad I did! Not only did this smell amazing but the oil turned my normal evening bath into a relaxing and luxurious experience which left my skin feeling so silky and hydrated that there was no need to moisturise afterwards. I would truly recommend this and will be purchasing a second bottle once I run out. – Kaya Manchester

Pure Bliss Savasana Oil TM

image

Pure Bliss Savasana Bath & Body Oil tm

Pure Bliss Savasana oil has a wonderful calming yet uplifting effect. A blend of Lavender, Geranium & Sweet Orange feel the days tension release when you apply this oil to either a relaxing massage or simply by adding a few drops into your bath.

100ml £8.95

50ml £5.95

Postage & packaging add £1.50 – PayPal accepted

Lavender – A calming and relaxing oil great for aiding sleep, an anti inflammatory so can help with skin conditions such as eczema.

Geranium – This oil has a stimulating effect on the lymphatic system and balances hormones. (One of my favourites)

Sweet Orange – A warm cheerful, uplifting oil can help with lack of energy and depression.

Directions for use – Simply pour a small amount of Pure Bliss Savasana Oil into your bath then submerge yourself. The oil will stay on your body so no need to moisturise after your bath. Alternatively this can be used to massage into the skin. Avoid using this on any areas of broken skin.

Hand made using 100% Pure Aromatherapy Oils Pure Bliss Savasana Oil

Testimonials

Having sampled at the end of your yoga classes, its great to have at home, as it really does have a calming yet uplifting effect. I put some under my pillow at night and find it helps me to relax, sleep well and most importantly recharge. – Leanne

Being a beauty product junkie I didn’t hesitate to purchase Maria’s Pure Bliss Savasana Oil. After a long tiring week I added a few drops to my bath and WOW I’m glad I did! Not only did this smell amazing but the oil turned my normal evening bath into a relaxing and luxurious experience which left my skin feeling so silky and hydrated that there was no need to moisturise afterwards. I would truly recommend this and will be purchasing a second bottle once I run out. – Kaya Manchester

Put your feet up……restorative Yoga pose to help relieve stress

Put your feet up…..

How many times have you heard or been told to put your feet up and rest when you’re feeling stressed and run down. Well there might be a lot of sense in this common saying. Viparita Karani or ‘Legs up the Wall’ pose is commonly used during restorative Yoga classes to help relax the body and calm the mind and here’s why….
Having your legs elevated allows gravity to assist with blood flow from the legs to the vital organs. This means your heart has to work less at pumping blood from the extremities, so the heart rate lowers and the body is placed in a more relaxed state. It can also help prevent adrenal fatigue (a common side affect of stress) because when the heart rate is lowered the central nervous system is calm, meaning the fight or flight response that normally occurs when dealing with stressful situations is no longer required.

legsupthewall


How to do?

Begin by lying on a folded blanket or bolster that is already set against the wall.
Sit sideways on your prop with the knees bent, one shoulder and hip level with the wall, gently inhale and as you exhale swing your legs up against the wall.
Straighten your legs against the wall for a hamstring stretch and rest your hands by your sides with the palms facing up. You can rest your head on a pillow if you’d like some additional support for the neck. Lie here breathing consciously for 10–20 minutes. You could also use an eye pillow scented with lavender or you favourite relaxing essential, and why not try repeating the mantra that I use during class…nowhere to go nothing to do.
Enjoy!

Yoga breathing to calm the mind

Yoga Breathing to calm the mind pranayama-yoga-breathing-techniques

Are you breathing properly? This may seem like a strange question to ask but it appears most of us are not. Of course you know how to breathe you’ve been doing it all your life. Breathing occurs to us naturally, even when we are not aware of it. So it seems odd to think that you might not be breathing properly.
However if you suffer from any of the following it might be because you are not breathing correctly and getting enough oxygen.

Nervousness,
anxiety,
sluggishness,
irritability,
lack of energy,
fatigue,
depression.

Poor breathing can happen over time as we pick up unhealthy habits without being aware of it. For example if you sit at a desk all day long and assume a slouched positions this can effect lung capacities and will result in you taking shortened breaths.

So how can Yoga breathing help?

Ujjayi breathing can assist as this is a diaphragmic breathing technique (pranayama) meaning that you breath deeply into the belly increasing lung capacity, improving oxygen levels to the blood which helps to eliminate toxins and allow internal organs to operate more efficiently. Typically Ujjayi breathing is performed during Yoga asanas however this calming and balancing breath can be used whenever you feel this is needed. I usually practice this for a few minutes in the morning to restore my nervous system and to set me up for my day ahead.

How to perform Ujjayi breath.

1. Begin sitting in a comfortable seated position preferably cross legged or on a bolster making sure you’re sat up tall, lengthening the spine.

2. Inhale and exhale deeply through the mouth making a ‘ha’ sound as you breath out.

3.On the exhales, begin to slightly constrict the passage of air at the back of the throat – imagine that you are fogging up a mirror.

4. Once you are comfortable with the exhale, begin to apply the same constricting of the throat to the inhales. Ujjayi breathing is an audible breath and you should notice it. The sound is reminiscent of the ocean (or a similar sound to Darth Vadar!)

5. When you are able to control the throat on both the inhale and the exhale, close the mouth and begin breathing only through the nose. Close the eyes and sit for a moment listening to the oceanic sounds of your Ujjayi breath.

deep-breathing