{"id":3477,"date":"2023-09-03T09:38:28","date_gmt":"2023-09-03T07:38:28","guid":{"rendered":"https:\/\/tena.yoga\/?post_type=product&#038;p=3477"},"modified":"2026-07-11T23:44:32","modified_gmt":"2026-07-11T21:44:32","slug":"mindful-slow-yoga","status":"publish","type":"product","link":"https:\/\/tena.yoga\/en\/yoga-classes-package\/mindful-slow-yoga\/","title":{"rendered":"Mindful Slow Yoga"},"content":{"rendered":"\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\">\n<p class=\"has-text-align-center wp-block-paragraph\"><strong>The package contains a talk with an introductory class and eight yoga classes.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mindful Slow Flow Yoga is an approach in which we consciously follow movement and perform it according to what we need in that moment. While holding restorative yoga poses, we become aware of the present moment and our inner atmosphere.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We emphasise work with the hips and the\u00a0<a href=\"https:\/\/youtu.be\/bBi8KkHigjA\">psoas,<\/a>\u00a0the muscle that \u201cholds\u201d accumulated adrenaline within us. Emotionally, the hips are the part of the body through which we ground ourselves and<a href=\"https:\/\/youtu.be\/cTIpKQKLhkw\" target=\"_blank\" rel=\"noreferrer noopener\">release into the earth<\/a>everything we no longer need. We give ourselves time to release what no longer serves us, pause, rearrange our priorities and continue from a new foundation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Themes covered:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/tena.yoga\/en\/programi\/mindful-slow-flow-yoga\/\">Mindful Slow Flow Yoga<\/a><\/li>\n\n\n\n<li>restorative asanas for the hips<\/li>\n\n\n\n<li>the relationship between the psoas and adrenaline<\/li>\n\n\n\n<li>yoga for relaxation<\/li>\n\n\n\n<li>relaxation and stress relief<\/li>\n\n\n\n<li><em>mindful\u00a0<\/em>yoga<\/li>\n\n\n\n<li>releasing the past<\/li>\n\n\n\n<li>Yoga Nidra<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">The recordings were made during regular guided online yoga classes. The classes were recorded through Zoom at a resolution of up to 720p, so variations in video quality are possible.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Mindful Slow Flow Yoga - predavanje @ Bi\u0161evo\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/XONfRYPMyoE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center tena-a11y-heading-normalized tena-heading-was-h5\">MINDFUL SLOW FLOW YOGA<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">We discuss what Mindful Slow Flow Yoga is and the principal qualities of this approach to yoga, if not exactly a style. We explain physical sensations, what they are, why they matter and how we observe them. We explore body awareness, the difference between thinking and feeling, and how we seek to return to feeling. Other important principles are conscious movement and the sensation of movement, as well as conscious breath and the sensation of breath in the body. Throughout the month, we practise slow, careful movement, feeling the body and awakening body awareness, restorative yoga and Yin asanas, with an emphasis on poses that address the hips.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:10%\"><\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\">Contents of the recording package<\/h3>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/mndf_sf_tema_mjeseca.jpg\" aria-label=\"Open image: Mndf Sf Tema Mjeseca 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/mndf_sf_tema_mjeseca-1024x576.webp\" alt=\"\" class=\"wp-image-3158\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">INTRODUCTORY TALK AND YOGA CLASS ON THE THEME<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">We understand mindfulness as a balance of alertness and relaxation. In this style, that means we do not fall asleep but maintain a pleasant wakefulness while practising relaxing asanas. We become aware of intentions as the initial sparks of every thought, word and action. Within this practice, we notice the intentions that arise before we begin moving. We also discuss the importance of working with the hips and why we emphasise this part of the body during the month, releasing the past, what is painful and what we have not processed.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/8_8_pokretklizi.jpg\" aria-label=\"Open image: 8 8 Pokretklizi 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/8_8_pokretklizi-1024x576.webp\" alt=\"\" class=\"wp-image-3160\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. GLIDING MOVEMENT AND BREATH<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Today, we begin gently with an extended breath and return attention to the body. Here, we know through feeling and need not think; we simply sense our inner atmosphere. We move as though gliding, connecting breath into a continuous current joined with attention. The body is a much broader and clearer field for awareness than breath alone in seated meditation. Throughout the class, I remind us several times to notice the tension held in the body. Only once we recognise it can we relax it.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/12_8_budnikukovi.jpg\" aria-label=\"Open image: 12 8 Budnikukovi 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/12_8_budnikukovi-1024x576.webp\" alt=\"\" class=\"wp-image-3162\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. AWAKE HIPS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">This morning, we begin standing and activate the glutes and quadriceps\u00a0through squat variations. These poses thoroughly awaken the body\u2019s strong muscles, which we lengthen through several calmer Yin asanas in the second half of the class. The idea is to activate the muscles first because they stretch more comfortably afterwards.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/15_8_kruznikukovi.jpg\" aria-label=\"Open image: 15 8 Kruznikukovi 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/15_8_kruznikukovi-1024x576.webp\" alt=\"\" class=\"wp-image-3164\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. CIRCULAR HIPS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Through circular movements in the hips, we lower attention into these large joints and control comfortable movement. We make circles in several poses to prepare and mobilise the hips before remaining in Pigeon, a slightly more intense pose in which we can apply our mindful principles. The class is gentle and slow, giving us time to feel every detail genuinely. We seek\u00a0to maintain a healthy balance in which we observe what is unsettled with much more love and peace.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/18_8_udubinu.jpg\" aria-label=\"Open image: 18 8 Udubinu 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/18_8_udubinu-1024x576.webp\" alt=\"\" class=\"wp-image-3166\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. INTO THE DEPTHS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Entering the hip joint and exploring its directions of movement is today\u2019s focus. We lengthen the legs in four directions to reach targeted openings.\u00a0When the leg moves backwards in relation to the pelvis, the front attachment and psoas lengthen. When it moves forwards, the hamstring attachment lengthens. Opening the leg to the side stretches the adductors on the inner thigh, while crossing one leg over the other lengthens the outer thigh.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/23_8_cijelotijelo.jpg\" aria-label=\"Open image: 23 8 Cijelotijelo 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/23_8_cijelotijelo-1024x576.webp\" alt=\"\" class=\"wp-image-3168\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">5. THE WHOLE BODY BREATHES<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">When we move calmly and slowly, we can notice subtle differences and the body\u2019s fine communication. The value of a mindful approach to yoga lies in emphasising attention within the body and direct feeling, without needing to think or route every impulse through the rational part of the brain.\u00a0No experience in life exists outside this, because everything we think and feel appears as physical sensations. If we catch them at the beginning, we can more easily release them or recognise whether a thought or action is useful.<\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-7387b849 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/25_8_prijateljskidah.jpg\" aria-label=\"Open image: 25 8 Prijateljskidah 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/25_8_prijateljskidah-1024x576.webp\" alt=\"\" class=\"wp-image-3171\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">6. FRIENDLY BREATH<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">A judging way of seeing wants what is absent to be present and what is present to be different. It sees through craving and aversion: this moment is not good. This is the foundation of all dissatisfaction. If we knew how to remain all right, calm and relaxed with what is here, whether pleasant or unpleasant, we would know acceptance and understanding. We could then make a calm attempt to change the\u00a0situation, but not from aversion.\u00a0We learn to remain calm and feel the body and the sparks of craving and aversion peacefully, recognising how they create discomfort that makes us react and feel compelled to \u201cpush it out\u201d because we cannot bear it.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/29_8_dodirneugodnim.jpg\" aria-label=\"Open image: 29 8 Dodirneugodnim 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/29_8_dodirneugodnim-1024x576.webp\" alt=\"\" class=\"wp-image-3173\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">7. CONTACT WITH DISCOMFORT<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">The first part of today\u2019s class focuses on movement and preparation for a deeper, more intense <em>asana,<\/em> Lizard. We practise it with full attention and create space around the discomfort of the deep stretch. We contemplate how remaining in a \u201cdifficult\u201d asana affects the nervous system in the same way as a challenging mental or emotional contraction, and how we can use the same tools in both situations. We directly learn and reprogramme how we relate to difficulty and challenge while within these <em>asanas<\/em> , today represented by Lizard\u2026<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:2%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:32%\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/1_9_tijelozna.jpg\" aria-label=\"Open image: 1 9 Tijelozna 1024x576\"><img decoding=\"async\" src=\"https:\/\/tena.yoga\/wp-content\/uploads\/2023\/09\/1_9_tijelozna-1024x576.webp\" alt=\"\" class=\"wp-image-3175\"><\/a><\/figure>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">8. THE BODY KNOWS<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">This morning, we begin by becoming aware of breath expanding into all four sides of the lungs. When we direct attention through the breath into specific parts of the body, we feel its subtle movements and naturally expand it into an even more comfortable, fluid and complete breath. After the introduction, we move through several asanas that continue opening the breath in every direction through the chest and opening the hips. The class is naturally calm and relaxing, with several challenges that we handle like mindfulness professionals. We discuss the importance of bodily\u00a0awareness and the objective feeling available within the body before we colour it with cravings and aversions\u2026<a href=\"https:\/\/tena.yoga\/en\/about-me\/\" aria-label=\"Open image: About Me\"><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Mindful, conscious movement and restorative yoga poses, meditation through the body and releasing stress.<\/p>\n","protected":false},"featured_media":3278,"template":"","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":""},"product_cat":[63,66,68,104,72,65,70],"product_tag":[73],"product_need":[930,906,926,958,946],"class_list":["post-3477","product","type-product","status-publish","has-post-thumbnail","product_cat-antistress-en","product_cat-meditation","product_cat-mindfulness-en","product_cat-online-yoga-en","product_cat-restorative-yoga","product_cat-yoga-for-mental-health","product_cat-yogic-breathing","product_tag-2023-en","pa_intenzitet-light","product_need-gentle-practice","product_need-deeper-rest","product_need-cultivate-presence","product_need-reduce-stress","product_need-mental-health","first","instock","sold-individually","shipping-taxable","purchasable","product-type-simple"],"_links":{"self":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product\/3477","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product"}],"about":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/types\/product"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media\/3278"}],"wp:attachment":[{"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/media?parent=3477"}],"wp:term":[{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_cat?post=3477"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_tag?post=3477"},{"taxonomy":"product_need","embeddable":true,"href":"https:\/\/tena.yoga\/en\/wp-json\/wp\/v2\/product_need?post=3477"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}