All posts by Olga Tsibarnea

RYT-500 IYN, E-RYT-200 YA

Creating a Harmonious Inner Environment For Your Baby by Dr. Michelle Nielsen •

Creating a Harmonious Inner Environment For Your Baby

Congratulations! You are pregnant and about to embark on the most exciting journey of your life. Prepare yourself as it can be a bit of a wild ride. Pregnancy and new parent-hood is often a bit of a roller-coaster trip. Get ready for some of the most exhilarating and terrifying moments of your life.

Starting a family can be a wonderful, yet massive, change in your life and work routine. Especially when it’s your first child, there are many decisions to be made and things to prepare on a practical level. How will you organize your new work schedule now that you have this new addition to think about?  What will be the best choice for a school? What colour will you paint the baby’s room? What will your birth plan look like? Although exciting, all of these decisions and preparations can be quite overwhelming in the short nine months that you have to prepare.

Additionally, as you work to optimize your internal environment for the growing foetus, you may decide to eat a healthier diet, eliminate toxins and start to take the best vitamin supplements available.

As you make all of these preparations, take a moment to consider the emotional and energetic environment that you are creating for your un-born child. All of this change and running about holds the potential to create stress and negative thoughts. Anxiety causes cortisol and adrenaline to increase in your body –  in large doses, these toxic hormones can be quite damaging to you and your baby’s health.

Stress and anxiety during pregnancy may:

  • Cause a lower birth weight
  • Increase the complications of labour
  • In some cases lead to premature labour
  • Create the need for more prescription medication
  • Increase the perception of pain during labour

How to Relieve Stress During Pregnancy

In your endeavour to create the perfect environment for your un-born child, perhaps you’ll want to consider adding meditation to your routine. It’s a simple practice that will benefit both you and your baby.

As a mother meditates, she relaxes and creates higher levels of health and growth promoting hormones in her system, such as DHE (dehydroepiandrosterone) and “mood-enhancing” endorphins.

She may pass these on to her unborn baby through the placenta. With a daily meditation practice, a mother may notice several psychological benefits that can be conveyed to both her and her baby.

Good luck!!!




It’s wonderful to go to a yoga class and have a teacher tell you to relax and exhale deeply. I love that flash of stillness, the moment of clarity when you’re given permission to exhale. In a fast-paced society not many people exhale fully and reap the benefits of the full inhalation that follows.
The breath is the most vital process of the body. It influences the activities of each and every cell and most importantly, is intimately linked with the performance of the brain and to all aspects of the human experience. Rhythmic, deep and slow respiration stimulates a calm and content state of mind. Irregular breathing disrupts the rhythms of the brain and leads to physical, emotional and mental blocks. These in turn can lead to inner conflict.
The body is intelligent, the body is part of nature and we are part of the body. We are of course more than the mind and the body, we are pure consciousness, but the body is the gateway. Humans are not machines we are an organic unity. When we get sick it is a sign that they body is going through some difficulties and the symptom is the weakest part. We often treat the symptom but not the cause. The body and mind support each other and the more we respect our bodies the longer it will serve us.
The body gives us a way to communicate with the rest of existence. When we are in harmony with our body we are in harmony with nature. To be yourself and to listen to your own body allows us to listen to our own heart and then we can listen to what we want out of life and what we want right NOW.
With the autumn upon us it is time to go internal by slowing down, sleeping more and perhaps reflecting on the past year. By doing so we are exhaling fully, enabling stress levels to reduce and being grateful for our families, friends and who we are. So during this time of year don’t forget to take a moment to give yourself permission to exhale!



Arizing with love (dedicated to the father of my daughter)

( Whisper) Everyone wants to love and be loved, but not everyone is ready. It is a cultural myth that everyone will find true love in a lifetime, it simply does not work that way. Love arrives when you have reached a point of surrendering the ego and a willingness to trust life and yourself. Gone are the attempts to control and direct your life according to the ego. You have come to the end of the meaningless search of the ego to fulfill itself and you are deeply humbled beyond despair.

You have no where else to go but within. It is at this point that you realize your mind had you going in circles about everything, including yourself. What you thought was real wasn’t, including yourself. You are not ready for love until you are real with yourself and others. This is when love says you are ready for it.

Tolerance and the truth

Tolerance does not mean that you have to politely agree with what anyone says without checking inwardly to feel if it is true or not. Opinions and beliefs are everywhere about spiritual matters and ego’s are busy getting their point across. Awareness brings discernment of what is right within your truth, it reveals if something seems right but feels wrong. Because no one is in a state of constant awareness the mind is often assaulted by opinions and ideas that seem to be true to the mind , but in fact the light of awareness would reveal they are incorrect.

Discernment is not a skill of the intellect, but a gift of your awareness. Your mind can rationalize two sides of a question and agree with both, but your discernment will prove within if it is true or not. The mind loves to create illusions and with grandiose explanations and attempt to convince you something is true when in fact it is not. The only way to know for sure is within your awareness. Sometimes people also need to learn to agree to disagree at times as well.

Intimacy and awareness

(Whisper) Intimacy and awareness are both essential to the life and longevity of a relationship. The ego makes the other into a thing to possess and use, while love compels you to serve the other joyfully and for them to serve you. You are working as partners within the guidance of continual surrender and love towards an awareness of a purpose that both includes you and is above you in awareness. Love is a gift of the universe and rare when two people can share it together, it is a priceless gem within our world and few find it in a lifetime. Be grateful if you have….I am.

Being Thankful for What You Have

There are things in life that we don’t always realize. Oftentimes, we keep looking for something and ask why nothing seems sufficient not knowing that life is not as unhappy as you think it is. We just do not realize how happy we are compared to others. You were most probably born with the gift of sight, of hearing, the ability to walk or run, or a talent for writing, singing or dancing, or maybe slept on a warm bed, had a satisfying meal and lived to see another day. These are things that we should be thankful for and we must use them to make our life happier .


Cleansing & Detoxing by Jenn Pike

Pants feeling a little tight? Skin feeling dull or breaking out? Energy low? Cravings out of control?

To cleanse or not to cleanse? I think I need a detox…

WOW!!! Do I ever get asked A LOT about this subject! I have never have a one-person-fits-all, cookie cutter answer though. Everything I do in my array of holistic services truly comes down to the individual, their past, their present and their future goals. So while I can’t give you all THE plan to follow specifically for you, I can help you to narrow down and focus on what every human being should 100% avoid purchasing, preparing and consuming and what most people should begin filling their kitchens and their bodies with.

Here are a few of my simple tips to help you rid a few pounds, increase your energy and jump-start your new healthy habits and vitality regime:

  • Begin each day with warm water and 1/2 fresh lemon juiced
  • Take a daily probiotic
  • Add greens to your morning smoothie and trade in cow’s dairy for either unsweetened almond, rice, flax, coconut or hemp milk
  • Downsize your dishes! Start using a salad size plate instead of a dinner plate. Focus on building your plate with nutrient dense colour and nutrients instead of large portions of calories and waste.
  • Eat plenty of organic produce; fruits and veggies.
  • Onions and garlic have amazing anti-viral and anti-bacterial properties to them.
  • Choose lean vegetarian protein in an attempt to reduce your exposure to excess animal proteins and arachidonic acid.
  • Protein sources such as edamame, tempeh, raw nuts and seeds, chia, raw nut and seed butters, dark leafy greens, beans, lentils and hemp
  • Healthy fats daily such as raw nuts and seeds, avocados, olive oil, flax oil, hemp oil and coconut oil
  • Choose whole grains that are gluten free such as quinoa, brown rice, amaranth and millet

Avoid these foods:

  • Wheat
  • Dairy
  • Corn
  • Limit Red meat
  • Pork
  • Lunch Meats
  • Sausage
  • Bacon
  • Processed foods, sweets and baked treats
  • Artificial Colours and Sweeteners
  • Alcohol

The THREE TOP THINGS you can do to FEEL BETTER and CLEANER right now:

  1. Drink lots and lots of water – aim for 3-4 litres every single day
  2. Get your sweat on! Exercise at least 5-6 times per week combining Yoga, Pilates, Cardio, Strength Training…whatever you love GET UP and JUST DO IT!
  3. Get your beautiful self to bed. Aim to be in bed no later then 11pm. According to Chinese medicine the most beneficial time for sleep to restore our liver and gallbladder, which are two huge organs involved in cleansing and detoxing, are from 11pm – 3am.

The Simplicity Project

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Celebrating diversity in yoga

Dear friends

Me and other yogis are going to celebrate diversity in yoga 4th year. It becomes our small tradition to leave the city for 5 days and dedicate that time for ourselves.

Because of summer’s beautiful time enriched of sun, vitamins and surprises it’s an unbelievable opportunity to stay away from the city’s stress, traffic, carbon gases and  inorganic food.

The magical part of this event is that people can stay closer to nature, refill their lungs with oxygen and reconnect with themselves, that should allow them to open their hearts to that Divine nature.

Excellent organic food keeps people feeling light, energetic and healthy.

Early meditations open minds and allow to discover inner goodness which was unknown before, to connect with individual hearts and maybe to open hearts to our Creator.

Strong practice allows to believe that  our inner potential, which every single person has inside, can be explored, expressed and expanded.

This is a great chance to meet yourself within, to meet other people, to share and build community, practice together, relax and enjoy!!!

Deepen your practice of yoga, nourish your body and soul and take it to the next level with me and other yoga lovers at this years yoga retreat. I have been practicing and teaching for over 10 years, and on this retreat i look forward to share all my experiences with you.  We will move  into a sweet journey of strong physical practice to create a profound transformational experience. Enjoy a week of deep connection where you can awaken to sound of birds, bask in the sun and fall asleep to the sounds of the sea.

This year our journey takes us to Yediburunlar Lighthouse. At an altitude of almost 600 meters, overlooking the Aegean Sea running through the Lycian way in the mountains..halfway between Fethiye and Kalkan. The Lighthouse is blessed with an amaaaazing clifftop location, perfect for meditating, soul searching or relaxing. I can’t wait!!

Link for the Yediburunlar Lighthouse:

Dates: 10-15 june (maybe a little bit changed, depend on flights/tickets)

Price: 900 tl (include accommodation/ breakfast/ dinner, yoga) + 50 tl for transformation, if you are coming with our group.

Flight are not included.

Full program you’ll receive later

İf you have any questions please ask me:

With love

Crying Yoga by Anna Ingham

We all know how good it feels to have a good cry and dump all that unwanted tension, so why don’t we do it more often? Usually we hold our emotions in for as long as possible until the dam breaks and we find ourselves sobbing on a stranger’s shoulder at a bus stop or hiding in the toilets at work. This process of forcing ourselves not to cry is, in itself, stressful and exhausting.

Why not save yourself the trouble and release the valve a bit sooner?
In my experience, crying is the BEST way of releasing emotional tension, whether it be caused by a painful situation in our lives, physical pain or illness, working too hard, lack of sleep, nasty people winding us up, grief, PMT or any of the many other things that we encounter in our lives that make us feel like shit.
What does a baby or a young child do when they are tired, uncomfortable, in pain or simply frustrated and bored? Generally they throw a massive fit and sob their hearts out at the top of their lungs. This is because all their emotional safety valves are well-oiled and ready for action at a moment’s notice. They can be screaming like the word is ending one minute then be giggling the next. They use crying to instantly rid themselves of their immediate emotional tension then quickly move on. We have this capacity too but have learned to restrain it because society tends to frown on adults who have a screaming fit in the super market because their favourite chocolate has sold out.
But sometimes I feel that we have learned our lessons of self control too well and some of us find we can no longer cry even if we want to. Many of us have been taught to believe that crying is a weakness and is something to be ashamed or that it is annoying or that you are only crying ‘to get attention’. Whatever social conditioning around crying you have been subjected to, you can dump it. The only thing you need to believe about crying is that it is a normal, natural, healthy, very effective and completely safe way of releasing any kind of tension.
And it’s free!
So how can we tap into the natural release of crying and use it to our advantage? Well, firstly it is essential to have some time to yourself. It is hard to really let yourself go if you have an audience. Peace, quiet and solitude are the perfect conditions to cry like a baby. But you may be thinking ‘Huh, that’s easy for her to say, I never get any peace and quiet in my life!’ If this is the case then this may be a little more difficult for you but you can still have a go.
Yesterday I was walking down the corridor to our kitchen and I became aware that my shoulders were a bit tight, possibly due to not sleeping very well the night before. I thought ‘Ay up lass, bit of tension collecting here. I had better get rid of it.’ So I had a little blat in the kitchen as I was cooking the dinner. It didn’t really slow me down much and the cat was undisturbed so all was well. If you have a regular yoga practice then this will be particularly useful as you will most likely be on your own and be very aware of how your body is feeling and how relaxed (or not) you are. Unfortunately there are no guaranteed techniques or methods you can use to cry at will when you want to release something. Using my yoga to
allow myself to open up and cry is not something I have been taught but something I have discovered on my own. I have been doing yoga for about 18 years now and have discovered quite a lot of unteachable things. They are unteachable because the internal shifts that allow you to experience these things are too subtle to be described in words. I think the best I can do here is to try to describe to you what it is like for me when I do crying yoga and hope that some of it makes sense. But there are a few definite things that will help. Crying yoga needs to be as spontaneous and ‘in the moment’ as possible. If your yoga practice is regimented this will not work. Also, you need to NOT be thinking about what posture to do next or trying to remember exactly where your feet go. Crying is utterly natural so the yoga that draws it out should be natural too, not forced or prescribed.
I usually begin by waiting. I stand or sit and let things settle. I become aware of how my body feels, how my breathing feels and see what is rolling around in my head. I wait. I sink down and see what is there and I allow what is there to move me. Any physical yoga that I do is arrived at by ‘being moved’ rather than me deciding to move. I allow the yoga to do itself.
The movements I end up doing may involve no postures at all. The best release is the one that comes when you simply allow it, but sometimes I need to go to where the tension is hiding and unwind it. For me this place is nearly always deep in the center of my chest. I allow my awareness to settle there and breathe into this space. Sometimes I will touch this area with my hands. I send my awareness deeper in and the sensation gets stronger, like I have a big thorn stuck in my chest. My breathing changes and I start to gasp. The pain intensifies. The thorn starts to move and I am on the floor. I allow myself to feel all the pain and dive into the whirlpool of all that it is. I do not analyze the pain or wonder why it is there. I am simply with it. The more completely I give myself over to it the quicker it will shift and the release will be more complete. I trust this and do not struggle against the current. It hurts but I am not afraid. I know it is taking me to a much more peaceful place. The crying comes with sound and gasping. It lasts for as long as it needs to. I let it run its course.
When it stops, I look up, speechless. Everything feels different. The silence inside is beautiful and vast. The boundary of my skin seems insubstantial now. I breathe and it feels amazing, like this is my first breath. All senses heightened. Whoever I was before has now gone but
I feel no loss. I feel absolutely clear and connected to everything. The experience of being alive is wonderful. I breathe and the air delights me.
This is an extreme example. It is not always this way, but if you can really get into this it can be very powerful. If it is a powerful experience for you, just don’t be scared of it. It can feel very extreme sometimes and you wonder if you are going to be ok, but don’t worry this is a natural process and however weird it feels it is only your own pain unwinding itself. I cried for 3 days solid once and I was ok!
Good luck everyone! I hope you all have an amazing time trying this!
Anna Ingham lives and works at the Parkdale Yoga Centre and has been teaching Yoga (retreats and weekly classes) there for fifteen years. She is also the author of There Are No Rules for Love. For more about Anna’s work see

Words from a Yogi’s Mind by Valerie Goodman

Nothing is black or white…maturity is being able to appreciate and expand in the gray area.  We are each other’s teachers. Your words and actions can either inspire or expire another’s dream. Ultimately, it is their choice…but, energetic influence from another can be the push if one is sitting on the fence of doubt or fear of the unknown. Be someone’s strength for you will need another’s one day.

Sometimes you have to look back to open the heart more.

Practice gripping to surrender. Have the revelation of the dichotomy of this intention. You will discover the power of being held together comes from within. Face fears and doubts with less resistance. Learn to balance of edges that reveal new horizons to experience. Keep the change within you growing and give away the goodness that manifests to make space for more to come. Invest well in your karmic bank account. The interest will continue to give back more than you imagined.

Learn from history, but do not dwell on it. To focus on the past is setting the foundation to repeat it. This truth starts with each of us individually and moves exponentially. Anger, resentment, negative thoughts are energies that are kept strong by not releasing them. Each choice influences not just you, but all of us. Raise your energetic frequency by being grateful…for anything. The more you realize you do have, the more that will come. Nourish your soul by looking deeper within your heart. Listen to the faint whispers it wants you to hear. It will only be when you’ve set aside the negative static that you will hear. Give what it asks with gratitude for the opportunity.