My Space Yoga
with Antonella

Welcome to this 60-minute Vinyasa Yoga Flow designed to build strength, mobility, and confidence. We begin by creating space through gentle shoulder mobility before moving into an energising standing sequence that includes flowing transitions, hop switches, and opportunities to challenge your balance and strength. As the practice builds, we'll explore Chin Stand (Ganda Bherundasana) with options to suit your level. From there, we slow things down with nourishing Pigeon Pose, gentle spinal twists, and finish with the calming benefits of Shoulder Stand, leaving you feeling strong, open, and grounded. Whether you're looking to improve shoulder mobility, deepen your backbends, or simply enjoy a balanced full-body practice, this class offers the perfect combination of challenge and release. In this class you'll enjoy: • Shoulder mobility and stability • Dynamic Vinyasa Flow • Standing balance and strength • Hop switches • Chin Stand preparation and practice • Hip opening with Pigeon Pose • Gentle twists • Shoulder Stand • Relaxation and mindful breathing Remember to honour your body, move with your breath, and enjoy the journey—not just the destination.

40 Minute Hatha Yoga Practice to feel good 40 Minutes With Antonella MSPY Join me for a Hatha yoga session on You Tube Join me for a nourishing hatha yoga practice, designed to help you feel grounded, cantered, and connected. this slow-paced, gentle flow will guide you through a series of physical postures. Let’s calm the mind, soothe the body, and uplift the spirit. take a deep breath, settle in, and let's cultivate inner peace together.

This final class is called Embodied, inviting you to fully drop into your body and notice how you feel—physically, emotionally, and energetically—through each moment of the practice. We begin with hip rotations to unlock stored tension, then move into a juicy flow with Warrior II and nourishing twists to build heat, strength, and awareness. Toward the end, we check in with 30-second holds in Boat, Squat, and Crow, cultivating focus, resilience, and inner fire. We finish this challenge with a bang—strong, grounded, present, and fully embodied. Thank yourself for showing up, breathing, and moving with intention 💛 #Embodied #YogaChallenge #15MinuteYoga #MindfulMovement #YogaJourney

Yield—an invitation to soften, surrender, and listen deeply to your body. This is your moment to yield—to gravity, to sensation, to rest. Finish feeling open, grounded, and gently restored. Thank yourself for committing to these 15 minutes a day and honouring your body all the way to the end 💛 Hashtags: #Yield #YinYoga #GentleYoga #HipOpening #HipStretches

In this practice, we begin by "setting an intention", anchoring the mind and breath before moving into a "steady, mindful flow". Gentle twists are woven throughout the sequence, encouraging release, clarity, and circulation, while inviting a deeper connection to the inner body. #DivineFlow #MindfulMovement #YogaWithIntention #SacredPractice #EmbodiedYoga

We begin this practice in a humbling Child’s Pose, allowing the body and breath to settle. From there, we move through a few gentle Moon Salutations, creating fluidity and warmth before flowing into a steady, mindful sequence that invites balance and presence. We finish in Legs Up the Wall, giving the nervous system space to reset and the body time to fully receive the benefits of the practice. ✨ This class is about moving with steadiness, soft strength, and awareness — finding ease within transition. #15MinuteYoga #YogaChallenge #SteadyShift #MoonSalutation #MindfulFlow 🕉 Foundations of Yoga Workshop https://www.myspaceyoga.co.za/service-page/yoga-foundations-and-beyond-begin-yoga?referral=service_list_widget

This class is designed to give love for neck and shoulders. We begin seated and start easing tension and creating space through the upper body. We finish with a grounding forward fold, inviting calm, integration, and a sense of release. ✨ What this class is designed for: • Releasing tension in the neck, shoulders, and upper back #15MinutesADayYogaChallenge #neckpain #relaxyoga #StrongAndPlayful #Yoga2026

Today’s practice invites you to bring awareness to your hands and elbows as we begin to build the foundations for Crow Pose. We’ll explore half and full squats, along with leg stretches, to open the hips, ankles, and lower body while developing strength and stability. The class gently balances effort with softness, helping you feel grounded, supported, and prepared as we move toward arm balance work. We’ll close with a Metta (loving-kindness) meditation, allowing you to reconnect to yourself with compassion and ease. #15MinuteYoga #YogaChallenge #CrowPosePrep #ArmBalanceFoundations #MettaMeditation