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Yoga with João Gouveia
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Vinyasa Flow with Igor

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Vinyasa is a style of yoga characterized by stringing postures together so that you move from one to another, seamlessly, using breath. Commonly referred to as “flow” yoga, it is sometimes confused with “power yoga“.
Vinyasa classes offer a variety of postures and no two classes are ever alike. The opposite would be “fixed forms” such as Bikram Yoga, which features the same 26 postures in every class, or Ashtanga which has the same sequence every time.
The variable nature of Vinyasa Yoga helps to develop a more balanced body as well as prevent repetitive motion injuries that can happen if you are always doing the same thing every day.
As a philosophy, Vinyasa recognizes the temporary nature of things. We enter into a posture, are there for a while and then leave.
While Vinyasa, or Vinyasa-Krama, dates back to the Vedic age—the earliest period of yoga thousands of years ago—it referred to a series, or sequence of steps, to make something sacred.
The movement practice of Vinyasa is said to begin with T Krishnamacharya who has had the largest influence on how yoga, in general, is practiced today.
Put all this together and Vinyasa, is a breath initiated practice, that connects every action of our life with the intention of moving towards what is sacred, or most important to us.
While Vinyasa Yoga is one of the most popular forms of the practice in the world today, it is not well understood.

Vinyasa Yoga Definition

As with many things in yoga, the definition is dependent on the context and on who you ask. Below are the more common definitions.
“The Sanskrit word Vinyasa comes from a prefix vi, which means variation, and a suffix, nyasa, which means ‘within prescribed parameters.’” Srivatsa Ramaswami, student of Krishnamacharya for more than thirty years.
He goes on to refer to classical yoga, from the Yoga Sutras of Patanjali, for the specific parameters:
Steadiness (Sthira)
Comfort (Sukha)
Smooth and Long Breathing (Prayatna Sithila)

The term Vinyasa is derived from nyasa, meaning “to place,” and vi, meaning “in a special way.” This indicates that we are not “throwing our bodies around” but are bringing consciousness to each movement in each moment.
Shiva Rea adds, “Vinyasa in its original meaning from the early Tantras is understood as the ‘sequence of consciousness,’ or how life unfolds from…the creative pulse of life.”
Vinyasa can be defined as our external movements that are an expression of how we think and feel.
Synonyms: Continuous. Seamless. Integrated. Change. Rhythm. Evolve. Cycle. Connected. Movement.
Characteristics of Vinyasa Flow Yoga
Vinyasa Yoga connects one posture to the next using the breath. This can be thought of as linking or flowing into postures which is sometimes why it’s called “Flow Yoga”. The opposite of this would be an alignment based class where students engage with a posture, explore it for a period of time and then “break the posture” by coming out.
“Transitions” are what connect one posture to another in Vinyasa. They are the in-between part. What is not always appreciated is that transitions are considered postures themselves. To move in a more graceful, connected way, allot just as much time developing skill in the transitions as you do in the asana.
Vinyasa is synonymous with movement. Moving in and out of postures is the obvious movement but even in stillness Vinyasa is represented by the beat of your heart and inhale/exhale of your breath.
Move with breath. Breath initiates the movement of Vinyasa which is why you’ll hear it referred to as a “breath-synchronized” practice.
Ujjayi Breath is the breathing technique used. It is done by inhaling and exhaling in a rhythmic manner through the nose. The overall sensation is one of relaxation.
Vinyasa practice generates heat and can add a cardiovascular component not always present in other forms of postural practice.

Teresa Santos - Health Coach Consultation

Please book in advance.

Health knowledge – Health coaches focus on different lifestyle elements. All health coaches should be firmly centred in the holistic Functional or Lifestyle Medicine approach of searching for the underlying lifestyle-related cause of chronic disease.

Coaching skills – Health coaches are highly skilled in behavioural change coaching techniques. This will include a range of core coaching competences, as well as specific techniques such as Motivational Interviewing, Transtheoretical Model of Change and Positive Psychology.

Consultation Price: 65€

Meditation with Iolanda

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Fusion Pilates/Yoga with Tine

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Yoga with Iolanda Monteiro

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Anti gravity Yoga with Filipa

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About Antigravity Aerial Yoga
A combination of traditional yoga poses and pilates with the use of a hammock, aerial yoga defies gravity and allows you to perform various yoga poses that may be difficult to do on the ground, but easier in mid-air. It’s fun and acrobatic.
Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

Total body workout: Due to the nature of aerial yoga movements, almost all the body parts are forced to move and stretch. Muscles are toned and redefined, and joints are regenerated and strengthened due to these movements.

Psychologically beneficial: Just like almost any other workout, aerial yoga helps rebuild your emotional system because it clears the mind and relieves stress due to its meditative state. It also helps you combat stress throughout the day and increases your creativity, which leads you to develop your own artistic skills.

Improves flexibility: Aerial yoga helps you to move more freely, with less effort, by counteracting gravity. Suspension in the air releases tension on the bones and muscles, increasing flexibility and deepening your practice. Suspended yoga strengthens core muscles and increases spinal and shoulder flexibility.

Heals back problems: It gives you the chance to hang freely, allowing your spine to lengthen. With less strain on your back while doing the exercises, it eases tension in the spinal cord and hip joint, helping you feel better.

Increases strength: Aerial yoga improves strength and flexibility, which carries over into other daily activities. The core workout is a beneficial cross-training, as it helps runners increase stamina and be able recover faster.

Puts you in a great mood: Another key benefit of doing aerial yoga is that it gets your adrenaline going while going against gravity. It also releases “happy” hormones like serotonin, endorphins, oxytocin, dopamine, which boost your mood and help you feel more energetic.

Improves balance: While going against gravity can be exciting, aerial yoga also helps with balance and stability in daily activities. Balance is a key component in daily activities, and aerial yoga helps maintain a good balance both inside and out.

Aids digestion: The different types of stretches and movements help improve the digestive system, thus helping in healing various digestion-related issues, including constipation and indigestion.

Old age and heart disease: Aerial yoga improves the circulation of blood, thus combating aging and its symptoms. Aerial yoga also helps detoxify the circulatory and lymphatic systems, which lowers the onset of various cardiovascular issues.

Improves memory: Aerial yoga fortifies your neural connections, thereby, rendering better memory power. In a way, practicing aerial yoga can make you smarter!

6 kms Run on wooden path or on the beach with Lourenço