Mama & Baby Yoga Class in March
Weekend Retreat end of August 2015

Asana (pranayama) of the month - Anuloma Viloma

Prema's Yoga News No. 7  02/03/15


Hello and a warm welcome to all the new people in the yoga classes this year.  A big thank you to all the loyal customers/ clients/ students who continue on with their yoga practice. 

It's been a good start into the New Year and many nice, uplifting, relaxing, good, at times big yoga classes. 

This week I'll start a new class on a Friday morning, more information below, also all is set up for the Weekend Retreat this Year.
Please feel free to contact me for any questions regarding the classes or Yoga in general.

You can also check my Yoga Facebook page Hatha Yoga Ipswich for updates and inspirational readings, as well as my blog-posts on my website (the new ones are listed on the right-hand-side "featured posts").

Take Care and looking forward to seeing you soon again. 
 Prema Maria

Phone: 0423 477 725

Should you no longer wish to receive information on various Yoga classes, events and info, please use the unsubscribe option, at the bottom of this mail. Thank You!


Mama & Baby Yoga Class

During the month of March I will be teaching a one hour Mama & Baby Yoga Class, first class is on Friday 6th March 2015.

Where:  Raceview Scout Hall, 32 Taylor Street, Eastern Heights 4305 (parking behind the hall)

When:  Friday 10am – 11am

Cost:   $14

What to expect:   For mothers with pre-walking babies (from about 2-3 months to one year old).  One hour yoga class mainly to give the mother a chance to stretch and recharge in a relaxed atmosphere. Practicing some yoga exercises and stretches for strength, balance and flexibility together with your baby and other mothers. Some exercises we will do with the baby. If at any time during the class your baby needs your full attention for a feed, nappy change or cuddle that’s fine take a break and join again later.

What to bring:   Yoga mat if you have, otherwise a towel is fine. Blanket for your baby. Extra cushion. Wear something you feel comfortable stretching in.

Good to know:  This class will run for four weeks during the month of March. You do not need to register, just come along.  If there is enough interest, we will continue the class in April (after Easter).

Please tell your friends and family about this special Mum & Bub yoga class.


Yoga & Meditation Weekend Retreat

 at Gunnebah Retreat, Nobbys Creek,
Murwillumbah, Northern NSW

Friday 28th – Sunday 30th of August 2015

Yes we are having a Retreat this Year, as mentioned in earlier newsletters and talked about with some of you in the Yoga classes.
It's now listed on the website, here is the link with most of the information.

The cost for the whole weekend: yoga, accommodation, meals included is $420, the deposit to reserve your space is $120.

Around 12 persons told me they are seriously interested to attend the Retreat, If you could please confirm and pay your deposit pay early April (Easter). Much appreciated and thank you very much.

I also gladly email you a pdf file with more information and photos, as well as in the yoga classes during the week.
Morning mediation walk - past retreat April 2010.
Cabins at Gunnebah Retreat
Bunk bed accommodation - multi share.
Twin share.

Current Yoga Classes

Cameron Park Scout Hall,
Easton Street, Booval 

Tuesday, 6pm – 7:30pm

Raceview Scout Hall,
32 Taylor Street
Eastern Heights 

Tuesday, 9am – 10:30am
Thursday, 5pm – 6:30pm
Thursday, 7pm – 8:30pm

Seniors Yoga class 
Wednesday, 9am – 10am

Buddha and white roses in my Garden.

PCYC Ipswich
Wednesday, 6:30pm - 8pm


Anuloma Viloma  or  the alernate nostril breathing

In this breathing exercise (pranayama) you inhale through one nostril, retain the breath, then exhale through the other nostril. To a count of 4 inhale -16 hold - 8 exhale. 

The left nostril is the path of the nadi called Ida, the right nostril that or Pingala. If you are really healthy, you will breathe through the Ida nostril for about two hours, then through the Pingala nostril equally. This flow of natural breathing through one nostril and then the other is also influenced by the moon cycle, much like the tides of the ocean. 
For many people this natural rhythm is disturbed. Anuloma Viloma restores an equal flow, balancing the flow of prana in the body. This is essential if you are to succeed in bringing Prana up Sushumna nadi, the central nadi in the middle of the spine.  

Alternate nostril breathing also corrects any negative breathing habits, as well as helping you to balance how you use the two sides of the brain. The logical left side and the creative right side. 


  • This breathing exercise requires the use of two finger  positions, known as Mudras. 
  • Vishnu Mudra - right hand (picture above). Bend your index and middle finger fingers into the palm of your hand. 
  • Use your thumb to close the right nostril, and the ring and little finger to close the left nostril.
  • Chin Mudra - left hand (picture bellow). Index finger and thumb gently touching, other fingers stretched, relaxed. Hand resting on your leg/knee.
  • Exhale completely through both nostrils.
  •  Close the right nostril with the thumb of your right hand. Exhale through the left, then inhale to a count of 4.
  • Close the left nostril as well, with the ring/little finger. Both nostrils closed. Retain the breath to a count of 16.
  • Open the right nostril and exhale fully through it to a count of 8.
  • Keeping the left nostril closed, inhale through the right to 4.
  • Close both nostrils and retain the breath to 16.
  • Open the left nostril, and exhale to 8.
  • This is one round of alternate nostril breathing. Always begin and finish with the left nostril open.
  • You can do as many rounds as you feel comfortable.
  • In the beginning it's easier to hold the breath shorter.  Or just inhale and exhale, leaving retention of the breath away, until you feel comfortable.

Happy Practice !!


Website Hatha Yoga Ipswich
Website Hatha Yoga Ipswich
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