Being pregnant (again!) and studying a prenatal course I start to develop a big interest around the female pelvis. The more I read and learn, the more I realise how incredible this area of the female body is! However, I feel it’s a bit of a lost knowledge and grey zone, many women have no idea about what’s going on down there. Pregnant or not, we are not talking enough about this area and how important it is to exercise it. At tops we are told to do Kegel exercises by our midwife to not pee ourselves after delivery. But how motivating/interesting is that?!

And if you are not and haven’t been pregnant it’s quite likely you don’t even know what kegel exercises are… I hope to shine some light on this in the end u will find a link to a youtube tutorial aswell.

First let’s speak about the outcome of a weak/disconnected pelvic floor
-          Loads of women suffer from incontinence after childbirth and                 as they grow older
-          Vaginal prolapse is very common (but not spoken about).
-          Many women enjoy sex less because of poor pelvic floor                           musculature and disconnection to their shakti energy.
-          Many women don’t do ANY pelvic restoring after childbirth                       especially after having caesarean.
-          The pelvic floor relates to the lower abdominals and the lumbar             spine lifting without pelvic floor can cause injuries and                               backpain.
-          Dislocation of the pelvis and hips are extremely common and                 can be avoided by having a strongly connected pelvic floor and             stable pelvic girdle.
-          A woman who have “lost” contact with the pelvic floor is likely to             feel less secure and confident. (first chakra)
-          Some people believe that postpartum depression is connected               to the loss of control of the pelvic floor, again this has to do with               the first two chakras.
Now about the benefits about keeping the pelvic floor fit and healthy.
-          Kundalini yoga talks about that our “super powers” in yoga so               called siddhis is located at the base of the spine when we start to           tap into these areas, we are likely to feel the effect very quickly!               More energised, more secure, more grounded, confident,  more              creative, more sexual and in general more alive! Working with                  the  strongest energy here; The sexual energy which is the same             as the creative energy. Adi shakti.
-          Strengthen the pelvic floor will help you to feel more in control of              your body and you will be able to perform yoga postures and                 other physical exercises safely and more intuitive with your                     alignment.
-          During especially pregnancy strengthening the pelvis floor is                 extremely important, it will help you during labour, avoid                          common pregnancy aces like pelvic girdle and lower back pain,             help to restore the pelvis quicker and without complications                      afterwards.
-          Lower abs are connected with the pelvic floor means you will                   get a flatter belly. :) 
-          The diaphragm is connected to the pelvic floor, if we bring                      awareness to breath and pelvicfloor together you will                                  automatically bring your breath down which calms down the                    nervosystem and mind = more harmony and wellbeing!
-          Strong pelvic floor will tone the walls of your vagina and you will             feel more during sex and have more earth quivering orgasms!                 Your partner will also enjoy more aswell…
-          Toned pelvic floor will help a lot with the side affects of ageing                and menopausing.
-          Some women can infact bring themselves to orgasm while                       doing the exercises! It’s also amazing thing to do before or                       during sex, ask your partner if he can feel you engaging these                 muscles.
You want the pelvic floor to be toned functional muscles and not in hypertension.
Some women are suffering from a too tight pelvic floor, they could experience pain during sex, hard to empty bladder, constipation and pain in lower back and pelvic area. It’s important when you do pelvic floor exercises that you FULLY relax after engaging these muscles.

There is many different ways to train the pelvic floor! I will try to do a youtube tutorial soon to approach both the anatomic and yogic perspective exercises you can do, so forget about keagls and training the pelvic floor being boring… It will give you access to your deep female goddess power!
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How to deal with anxiety & stress?
What is Anxiety and what is stress? Stress and anxiety is a very big and complexed thing to describe and can be caused by a million various factors. Stress and anxiety can be roughly explained as when we are in demanding situations (physical, mental or emotional) we releasing especially 3 main stress hormones Adrenaline, Cortisol, Norepinephrine this affect your breath, heart rate and body to go into a fight, flight or freeze mood.  This is nothing dangerous in matter of fact a bit of stress is healthy for us. The problem is when we are in constant stress and can’t hit the “OFF” bottom we become exhausted and it can lead into insomnia, depression or over all unbalance in our wellbeing.
I have been dealing with anxiety most of my life. Since an early age, I found it very hard to press the “OFF” bottom and struggled for a long time with sever insomnia. Thank god for this! This is one of the reason I got into yoga, meditation and healing. I also praise my sensitivity because it drives me to always develop and not be stagnant. It helps me to help others and one of the reasons to why I love to teach yoga as much as I do. I choose not to analyse so much when I have anxiety, I don’t ignore it but I try to not give it ALL of my attention and let it take over my whole life. I know “this too will pass” and as I see it most people struggling with something. For some people stress and anxiety manifest in other ways like sickness or pain in the body… We are humans and we live in a crazy world. Our modern lifestyle that developed the last 100 years is very fast-pased and very far from how the human kind lived for the last thousands of years! So give yourself a break! When we lived as hunters and gathers those stress hormones were essential for survival now we are dependent on another kind of survival. I will share my top 10 advise for how to deal with stress and anxiety.

1.     Release your inner cave man and release those stress hormones by moving your ass! Any kind of sport or activity that makes you break a sweat and make your heartrate go up will give you a boost of feel good! For men especially important to do something with all the testerone to be in balance.
2.     Dance, one of our oldest ritual traditions and in most cultures an essential part. Many associate dancing with party, drugs and alcohol but this is in the past! A whole new era of healing free movement dance is growing. Search for “ecstatic dance, liberating dance, osho dance, healing dance or shaking” and I am sure you find an event close to you! Or just do it at home crank up the music and express your soul in movement!
3.      Nature… Hello earth… Hello grounding… Hello stillness… Hello clarity… It’s simple go for a walk in the forest feel, touch, smell and taste. Back to basic. Nature is honest, rich, pure and full of wisdom.
4.     Yoga… One of the bi-effects of stress and anxiety is shorter breath. Spend 1,5 h breathing, stretching and opening space in your body. You will feel the affect instantly! It’s no hocus pocus, it works!
5.     Meditation… Stillness… Maybe hard and many times scary in the beginning. But when we learn how to observe ourselves and observe our thoughts we will learn to take a step back and CHOOSE what we react on instead of being a victim of our mind & ego.
6.     Priority in life. Have an honest conversation with yourselves what is important for you. Make a CONSIOUS decision of when it’s time to be productive and when it’s time to relax. Don’t fipple around in-between. Put your phone on soundless and honour your UNPLUGGED time.
7.     Lifestyle, look at your routines, sleeping patterns, what kind of food you eat, exercise, social life and work. Where is your biggest challenge? Can you do anything to live more balanced? It’s OK to not be healthy all the time again just make CONCIOUS decisions of how you live your life. What makes you happy?
8.     Small little rituals. Scented candles, oil-bath, favourite yogaclass, essential oils, luxurious calming teas. Find your everyday “ME-TIME”.
9.     Sharing… You are not alone to feel anxious, stressed or depressed. Don’t just put on a smile and pretend all is good. Sharing how you feel to others invites to inspiring conversations and deep friendships. To share how you feel is not to be weak, it takes a lot of courage to be real! If it’s hard for you to speak write, play music or create art. Whatever works for you let it out!
10. Acceptance, don’t TRY to be more calm or more peaceful. You are what you are. Like it like it is! You exactly where you need to be. Trust in life. It’s short make it count! Awareness is good but it’s not enough you need to learn LOVE & KINDNESS towards yourself. Be your own best friend. Selflove so important!

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Just arrived back home from an epic trip to Thailand where I was guest teaching at wonderfruit festival. It was an amazing set up with beautiful art creations, a healing village and some really cool artists preforming. So excited to come back in December 2017! A real celebration of life!
I also visited The Sanctuary on Koh Pagan where I meet my boyfriend one year ago, this time we returned with the result of our love baking in the oven, a HAPPY SOUL YOGA BABY is on the way!
Planning to start TRIBE MAMA CIRCLES for pregnant and all women that feel like they want to belong to an empowering community in Victoria Park (LONDON) when the weather is getting warmer. More info coming soon... 
Still doing my retreats this spring with help from wonderful colleges and friends. I feel very good and is still doing my yoga practice every day and hope to keep feeling this good and energised. Pregnancy Yoga Videos is in the making and coming up soon on my YouTube Channel. 
To become a mother have awaken a lot of different feelings in me and it's been quite a transition from being a gypsy yoga teacher to now settling down a bit! I welcome this changes with all my heart and look forward to create a home and family. I will do it my way and will still do a lot of travelling and yoga-retreats but in a little bit different form and with more help.
Life truly is a journey and I feel now as a living example of that you can really change your life over a very short period of time. It's very exciting to be alive! My new favourite expression is; ROOTED BUT FLOWING which is how I wish to direct my life from now on... 

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One of my cravings during this pregnancy have been smoothies! I experience often nausea and difficulties to eat when I get too hungry and the smoothies keeps my blood sugar levelled and I then don't feel a need for sugar and other unhealthy foods. This is something I be applies to everyone so why not exchanging low energy levels (So you can go to yoga after work for example!) and sugar rushes with smoothies? Super simple, super yummy and great replacement to sugary stuff. All you need is a mixer! Here is some of my favourite recipes! 


Very filling and something I do when I really crave sweet!
1-2 bananas (frozen even yummier!)
1 cup of oats
A handful of nuts (almond/ peaunts/cashew nuts)
2 table spoons of raw cacao powder
A tea spoon of raw cacao nibs
1 teaspoon Cinnemon
1 teaspoon Honey

Apple Munchies

1-2 cups of frozen cut apple bits
1 banana
(oas, nuts if you are extra hungry)
1 teaspoon of cinnemon
1 teaspoon of cardamom
1 tablesppon with cocconut butter

1 teaspoon of honey 
Cover with almound milk

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My 4 th year here on Ibiza Yoga located at Cala Benirras. And its as always a pleasure to be here! So many new friends that I feel some of them will be really good close friends. I also planning for this springs retreat and I have allready set the new dates for Sardinia read more HERE. We will defently do more retreats in Ibiza aswell since this travel sold out in just a couple of weeks! I am also exploring new ground in Marroco and thinking of doing a retreat again in my beloved Almeria, I miss the Tapas! It's all in progress... 

I also look forward to Thailand where you will find me and my classes at beautiful Orion Healing Center! LINK 

Soon the 2 nd week of teaching is over and it's incredible how fast time goes! I found myself into a rythm that is almost too good to be true! 

8.30 Rise and eat breakfast 
10.00-13.00 Teaching Yoga 
13.00-14.00 Eat a big lunch, drinking coffea, chit chatting with my students
14.00-15.00 A little siesta
15.00-17.30 Beachtime/working on my laptop
17.30 Snack
18.00-20.00 Sunset and my own Yoga/meditation practice
20.30 Dinner time often our voulenteer Francesco Cook an amazing pasta! 

I could really keep doing this for a long time! 
All the best two all of you! 
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A while back I decided to move in with my boyfriend in London. After being a gypsy yogi nomad for long it feels both very nice to get a bit rooted but also a bit scary! I am now teaching at @londonfields yoga. But I can't stat too much classes cause I am going to spend 1 month in Ibiza! Super excited! I also visited the beautiful festival "Wilderness" with my little brother and had the most amazing time. London is treating me with good weather and I ove the vibe in this big city. I never been a cityperson and I think I will never really be either but in the end it's not so much about the place itself it's more about the people we surround ouselves with. Aum Shanti Ebba 
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