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Hello and Namaste,

As we enter into a new season, I'm excited to introduce you to Yogarama's new quarterly newsletter.

During Autumn, our yoga practice at Wylie's Baths we will be focused on complementing the windy & wet weather by grounding down and connecting to the earth through a range of yoga asanas such as Warrior I, virabhandrasana I & downward dog, Adho Mukha Svanasana (FOCUS below). 

Yogarama is now offering you a selection of deeper yoga experiences to help build on the foundations of your yoga practice at Wylie's Baths. Offerings include, April yoga bush retreat and an amazing India yoga discovery experience, mindfulness workshops & foundation yoga courses for beginners & for regular yogis. 

Having spent four years teaching yoga classes at Wylie's Baths and balancing this with a corporate job in healthcare & science communications, I have decided to commit wholeheartedly to teaching you yoga & mindfulness. Thank you to all my loyal yoga students that have inspired me to take on this new path.
Be who you are and say what you feel,
because those who mind don't matter, and
those who matter, don't mind.

Quote by Dr Seuess

Yogarama continues to welcome all levels of fitness and flexibility to yoga classes at Wylie's Baths and no prior booking is necessary. Simply bring water, towel & a yoga mat (if you have one). A Ten class pass for a reduced rate of $160 is available. For yoga timetable: Image: Wylie's Baths Sunrise

Yogarama's 6 weeks yoga foundation course commences this Friday (3 March) and to encourage your commitment it costs only $100, which is only $15 per class. We will explore the seven chakras (energy centers in the body) and the many aspects of yoga beyond the asana (poses). Yoga offers a way of life and its valuable teachings will help you discover a path to a more mindful & fulfilling life. Image:Chakras

One of our most inspiring classes continues to be the sunrise yoga class, 630am Tuesday at Wylie’s Baths. Sunrise Yoga followed by a dip in the pool sets you up for a brilliant day ahead.

I encourage you to bring a friend to share in the Wylie's Baths sunrise yoga experience. For the month of March, Yogarama is offering a 50% discount for your first sunrise class. Don't forget to bring swimmers. 

Yogarama is holding its first yoga retreat in a beautiful bush haven about 2.5 hours south of Sydney. Before Easter, take a weekend away where you can relax, rejuvenate and be nurtured with delicious wholesome vegetarian food. We will be sleeping in comfortable mud huts bringing us closer to nature to celebrate the beginning of Autumn. This is a retreat for all levels of yoga with an introduction to mindful-based yoga. There is limited space so register on-line now. Early bird offers until 5 March 2017 for shared rooms.  Image: Bamarang Bush Retreat Mud Huts 
Yogarama is offering an Indian Yoga Experience (2nd-14th October 17). This is an exclusive & affordable India trip created with the support of India Tourism. Enjoy the tastes of India and learn more about the birthplace of yoga over 5000 years ago. Please join us for the India Experience information evening. Image: Taj Mahal highlight in the India Experience

INDIA EXPERIENCE INFORMATION EVENING, 6 pm-7 pm Thursday 23 March @ Wylie's Baths 
RSVP by 20 March: email: 

Yoga weekend workshops are beautiful micro retreats at Wylie’s Baths. A yoga-based mindful meditation Workshops will be held later in April, so please keep an eye out for it. 

Each quarterly newsletter will provide Insights into one of the yoga poses (asanas). The Focus for this issue is "Downward Dog, Adho Mukha Svanasana" a grounding pose important for the Autumn season.


Downward Dog Pose, Adho Mukha Svanasana (Sanskrit)Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation yoga sequence. It’s also an excellent yoga asana all on its own.

Benefits of Adho Mukha Svanasana - Downward Dog Pose

  • Calms the brain and helps relieve stress and mild depression
  • Energizes the body
  • Stretches the shoulders, hamstrings, calves, arches, and hands
  • Strengthens the arms and legs
  • Helps relieve the symptoms of menopause 
  • Relieves menstrual discomfort when done with head supported
  • Helps prevent osteoporosis
  • Improves digestion & relieves a headache, insomnia, back pain, and fatigue
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Yoga Instructions for Downward Dog Pose
1. Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

2. Exhale and lift your knees away from the floor. At firstkeep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
3. Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.
4. Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don’t let it hang.
5. Stay in this pose for 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in child's pose

News & Updates

Yoga Loyalty Card for 10 classes: available for Daniella's yoga classes ($160 for 10 classes)
Bamarang Yoga Bush Weekend Retreat: 7-9 April 2017. Flyer here

Yoga Foundation Course - 9 am Friday 6 weeks (3 March-14 April): Contact Daniella Goldberg here 

India Yoga Experience Information Evening: 23 March 2017: Register here 

Milestone and Corporate Yogarama Events at Wylie's Baths:  Bookings here 


Daniella Goldberg, Yogarama
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Yogarama · 16 Hendy ave · south coogee · Sydney, NSW 2034 · Australia

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