DomenicaYoga

Час для себе рідко з’являється сам. Особисто в моєму житті його доводиться свідомо знаходити серед роботи, побуту й турботи про інших.

Навіть кілька хвилин на себе - не дрібниця. Це нагадування, що ти теж важлива.💚

Завантажити застосунок Zvychka можна на сторінці .app за посиланням у шапці профілю.
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Time for yourself rarely just appears on its own. In my lifez i have to intentionally make space for it between work, daily life, and taking care of everyone else.

Even a few minutes just for you aren't a small thing. They're a reminder that you matter too. 💚

You can download the Zvychka app via .app — just tap the link in their bio.

Being 40 is a weird place.

I work out. I walk. I stretch. I lift weights. I try to make healthy choices.

And then... cheese happens. Fresh bread happens. Dessert happens. 😅

I'm basic5ally training for the Olympics... and eat like I'm emotionally supporting a bakery.

Still, i didn't gave up yet 🙈

You don’t need yoga blocks or resistance bands to have an effective workout. Water bottles, books, a chair, or simply your own body weight can be great tools for exercise🌝

What matters most is consistency, not perfect conditions. You can start today using what you already have at home 💪

Looking for workouts tailored to different needs? Check them out on my profile 💚

Recovery Retreat in France 🇫🇷

Dates: approx. 21–27 September
Location: Pay Basque, Biarritz
Format: small group, calm recovery retreat
Included: accommodation, breakfasts, daily yoga practices
Focus: nervous system reset, back & joints care, mobility, soft strength, rest
Price: €1100 per person
DM me if you want to join 🌿

Ретрит відновлення у Франції 🇫🇷

Дати: орієнтовно 21–27 вересня
Локація: Країна Басків, Біарріц
Формат: маленька група, спокійний відновлювальний ретрит
Входить: проживання, сніданки, щоденні практики йоги
Фокус: нервова система, мобільність, м’яка сила, відпочинок
Ціна: €1100 з людини

Пиши в приватні, якщо хочеш приєднатися 🌿

Your knees shouldn’t have to “survive” your workouts 🦵✨
If you feel pain during exercises, it’s usually a sign that the current load isn’t right for your body right now.

And the good news — you don’t have to stop training completely 🤍👇

Almost every exercise has a safer modification or alternative:
• adjust the range of motion 🔄
• add support 🤲
• replace the exercise with a similar movement 🏋️
• work on mobility and stability 🧘‍♀️

Very often, the issue isn’t the knees themselves, but technique, muscle weakness, or joint overload ⚠️

Training should help your body become stronger — not increase pain 🌿
That’s why it’s important to adapt exercises to your body instead of pushing through discomfort.

In this reel, I’m sharing exercise variations that can help you train more comfortably even with sensitive knees 🤍✨

🍑 Glute MFR: simple and effective
Tight glute muscles can affect not only pelvic mobility, but also the condition of your lower back, hip joints, and even your gait. That’s why MFR for this area is an important recovery tool ✨

How to do it:
🔹 Sit on a foam roller or ball
🔹 Shift your weight onto one glute
🔹 Slowly roll through the tissues
🔹 For a deeper release, place your ankle on the opposite knee
🔹 If you find a tender spot, pause for 20–30 seconds and breathe deeply 🌿

Important ⚠️
MFR should not cause sharp or acute pain. The sensation should be tolerable — a kind of “good pain” or mild therapeutic discomfort.

my blog about Yoga & body recovery💚

⚠️ Pain between the shoulder blades and slouching are often the result of poor posture mechanics

When the thoracic spine loses mobility and the shoulders and head shift forward, the body starts to distribute нагрузку incorrectly.
This can lead to tension between the shoulder blades, neck overload, slouching, a protruding stomach, and constant fatigue 😮‍💨

These symptoms — they’re part of one compensation chain in the body 🔗

Posture work is not just about strengthening muscles.
It’s also about restoring proper mechanics:
✅ thoracic mobility
✅ back muscle activation
✅ pelvic stability
✅ better vertical alignment

In this reel, I’m showing the basic exercises I recommend starting with for slouching and pain between the shoulder blades 💪✨