Zen Attitude Corporate Wellness Program:
    Lunch time corporate yoga at PricewaterhouseCoopers. 
    Contact Us today to organise a free yoga or meditation
    class.

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Join our workshop on Sunday 7th of September @ 11 AM
Let’s experience clear lungs  & a calm mind together!

During this 3-hours workshop, we start with an invigorating flowing yoga practice, followed by a green smoothie demonstration and tasting. Then, we finish with a 45mn salth therapy session while practising breathing exercises & meditation.

Why Salt Therapy?

Have you ever been on a saline (salt water) nebulizer? Have you ever been told by your doctor to go to the beach and breathe in the salt air, or swim in the salt water? When having a mouth ulcer, did you ever rinse your mouth with salt water?

It was Ayurveda, the ancient traditional Hindu science of health and medicine that first recommended washing nasal cavities with saline water daily – a practice called “neti” that we use at Zen Attitude.

Salt therapy, as we now know it, was discovered over 150 years ago. It has its origins in Eastern Europe where physicians noticed that the miners who worked in salt caves rarely suffered with respiratory ailments. They concluded this was because of the superior air quality, free of pollutants and rich in salt ions.

Salt therapy is another method of administering salt deep down into the airways, helping to clean out and relieve symptoms of a number of health conditions in a non invasive way.

Salt therapy is designed to relieve congestion, inflammation and allergies of the airways and the skin.  By relieving the symptoms of a condition, medication becomes more effective resulting in better management of the condition and stronger relief. Click on the below image to discover the benefits of salt therapy.

The natural anti inflammatory effect of salt, is its ability to draw fluid. When you breathe in sea air, it is already moist and has less of an anti- inflammatory effect.

When you breathe in dry salt aerosol in a salt room, the minute particles line your airways and draw out the fluid from the inflamed airway. This fluid, now mixed with the salt goes to work on cleaning the walls of the airways, resulting in coughing up the congestion.

Why not simply breathing free sea airTo learn more about salt therapy, visit: www.saltsoftheearth.com.au

Your investment: $ 150  Book now  (Booking essential, maxi 6 people)

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In Ayurveda, a traditional medical practice in India, tongue scrapers are used as a digestive aid and for oral health. Tongue scraping or cleaning can help reduce the amount of bacteria on the tongue that causes halitosis, a general term used to describe any disagreeable breath odor, usually originates from the gums and from the furrows on the surface of the tongue.

It is also believed that tongue scrapers can help revitalize a person’s taste buds. This revitalization may actually allow one to enjoy their food more and, consequently, control their urge to overeat

One of the most popular types is a flexible strip that you bow and pull along your tongue. It’s an incredibly simple design with the potential for amazing results. Two or three strokes are usually sufficient. Please note, scraping should be done before brushing your teeth. It’s quick and easy!

If you’re interested in buying a tongue scraper, contact us today.

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Do you want to discover how yoga can help beat anxiety, insomnia and depression and boost happiness?
Do you want to feel refreshed, renewed, and excited with new tools to bring balance to your emotional and physical body?
Do you want to learn to quiet your restless mind?

Together we will assess your wellness and explore various techniques to improve your health and lifestyle.

During our sessions you will learn:

• Breathing techniques that regulate your emotions and strengthen your immune system & nervous system,
• Meditations that lift the mood and quiet your mind,
• Yoga postures suitable for everyone that stretch & strengthen your body and mind.
Ayurvedic principles and practices that improve your lifestyle.

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Recommended winter Routine:

• Sleeping late is fine in winter. Rise at 7am
• Drink a cup of warm water with lemon. This relaxes the digestive system, enkindles the appetite and encourages a healthy bowel motion.
• Your Winter diet should consist of warm foods that are mildly spicy, slightly salty and nourishing. Your diet should clear kapha but not aggravate vata. The digestive fire is usually stronger in winter as the cooler weather constricts the surface of the body and pushes the heat back in to the centre of the digestive system.
• Lunch and supper should be wholesome meals avoiding too many cold, wet and damp foods that are excessively sweet or from the fridge or freezer. Barley is one of the best grains for kapha as it gently clears fluids from the body and can help clear sluggish digestion. Drink spicy teas throughout the day.
• If you are easily disturbed by the cold, wet and heavy qualities of Winter then you may benefit from taking Trikatu. This is a mixture of ginger, black pepper and long pepper and it will blow away any colds, coughs, poor circulation and nasal drips.
• After a day of hard work settle in for a relaxing evening. Ayurveda suggests that an occasional glass of dry and warming wine may be beneficial in the winter to encourage circulation and stimulate digestion. Then it is off to bed with a delicious glass of hot spicy milk. Nutmeg is a very calming herb that promotes sound sleep and can be added to your milk.

Don’t let the winter blues get you down. Indulge in some heavenly Ayurvedic treatments and feel warmer, more relaxed, and healthier than ever. Massage therapy is known to boost your immune system. Studies show that regular massage therapy can boost the body’s number of “killer cells”, making it easier to fight off the many communicable diseases that float around in the Winter months. Regular Ayurvedic Massage treatment help to relieve stress and tension and is perfect way to improve your overall health and wellbeing.

Book now for our signature body massage called Tridosha, using warm herbal oils to pacify the doshas, relieve fatigue, provide stamina, promote longevity and nourish all parts of the body.

Special offer: $10 off your 90 mn massage until end of August.

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Start with this sequence:

Supta padangusthasana I (reclining big toe pose I)

Lie on your back. Hook a belt around your right foot and raise your foot up toward the ceiling, drawing the shoulder blades onto your back. Hold for 5 breaths and switch legs.

Supta padangusthasana II (reclining big toe pose II)

Repeat reclining big toe pose on the right leg. This time, as you exhale, open the leg out to the side. Hold for 5 breaths, and then switch to the left leg.

Adho mukha sukhasana (seated forward fold pose)

From a seated position, fold at the hips and walk your fingertips forward until your arms are fully extended. After 5 breaths, sit up, change the cross of the legs, and repeat.

Adho mukha shvanasana (downward-facing dog pose)

Press up into downward dog. Keep your knees bent—and your heels lifted. As you exhale, lift your sitting bones, press your thighs back, and stretch your heels toward the floor. You can also walk your dog by bringing one heel at the time on the floor. Synchronise the breath with the movement.

Anjaneyasana (low lunge pose)

From downward dog, step your right foot forward between your hands, drop your left knee to the ground, and bring both hands to your right knee. After 3 to 5 breaths, switch legs.
Raise your arms up if your lower back allows it.

Adho mukha shvanasana (downward-facing dog pose)

Press up into downward dog once again. Bend your knees slightly and lift your sitting bones up toward the ceiling. Exhale, press your thighs back, and stretch your heels toward the floor. Lift one leg up, first hips square foot flexed then open your hip pointing the toes. Do the other side

Eka pada rajakapotasana (pigeon prep pose)

Bring your right leg forward into pigeon pose, keeping your left leg extended behind you. Hinging at the hips, rest your forehead on your arms. Hold for a minute, and then switch legs.

Balasana (child’s pose)

 Kneel on the floor. With big toes touching, open your knees wide and fold forward at the hips. Rest your forehead on the floor and stretch your arms out in front of you.

And now… have fun and add few more postures!

Tips for smart sequencing:

Start by getting in touch with your breath. Ujjayi Pranayama in child’s pose or a seated position works well.

Warm up the spine and backs of the legs slowly with some nice gentle stretches – cat/cows, rag doll forward fold, gentle lunges are all good options. Sun Salutations – ESSENTIAL! Really follow the breath. Be precise through the vinyasa positions – don’t skimp on your Chaturangas…4th postures if you don’t remember  (knees bent and on the floor if you have any lower back pain)!

Standing and Balancing poses – Trikonasana (Triangle Pose), Virabhadrasana ,2 3 (Warrior 1,2,and 3), Vriksasana (Tree pose) just to name few. The twisted variations of each of these poses are wonderful as well. Give your hip flexors some attention with runner’s lunge/lizard (elbows on the floor) or a low lunge with the arms arching up overhead for a nice heart opening sensation.

Seated poses – Include forward folds, twists and hip-openers. Always practice equally on the left and right sides. Include focus on building core-strength with strong, long Chaturangas and poses like Navasana (boat pose), forearm plank and side plank.

When you are properly warmed up, practice backbends – maybe just start with a Bridge pose. Locust, Bow and Camel are all great poses to build strength around the spine and to really open the chest. These poses will help you in Wheel (Urdhva Dhanurasana). It is important to stay really engaged with your bandhas in all your backbends. Having a strong lift at the navel will help make space in your lower back for deeper and safer back bending. Always practice a gentle forward fold to neutralize the spine after back bending. I also like adding a twist lying on the floor.

End with inversions (shoulder stand or if you are comfortable headstand) and other quieting poses (maybe some passive forward folding or restoratives).

Savasana – Give your body the time to integrate all of the energetic movement that you facilitated through asana. Let your mind and body relax and be receptive.

Sit and Meditate for 5 to 10 mn. Listen to your breath and stay present by observing the quality & the length of each inhalation and exhalation.

Express Gratitude ! Give thanks! You are blessed to be practicing yoga – don’t forget that! An attitude of gratitude opens doors and hearts.
Keep your practice interesting and fun. It’s a great time to explore and really listen to your body.

Enjoy!

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You have heard about the 30-Days challenge, the current buzzword in many places. Your best friend did it, you read about it…you are ready for a try! Zen Attitude has different approach. We offer you an experience that will help you change your daily routine while at the same time learning how to implement change in a sustainable way.

30 steps to personal transformation 

At Zen Attitude we blend Ayurvedic wisdom with Aromatherapy, personalized Yoga practice and meditation. Hence, your program will be rich of new knowledge, improved understanding of your lifestyle habits and their impact on your health. Your body needs your attention and patience to learn a new healthy habit, we will guide you on this journey. And to make it fun and motivating, you will do it with a small group of likeminded people.

Program overview

During 4 weeks, you will practice yoga, once a day, except on Sundays, at 6:00 AM in our studio in Malvern. This time slot is crucial to waken up your body and mind to a new routine. During our hot summer in Melbourne it is also the best temperature for your practice. And, you will see, getting up for this personal adventure so early in the morning will be your only sacrifice :-). We will enhance your experience through a weekly theme such as Ayurveda or Aromatherapy.

Each Saturday, the small group will gather at Zen Attitude around a green smoothy, having the opportunity to share experience, tips and healthy recipes. You will learn to make green smoothies which are good for your body and tasteful. Every coming Saturday you’ll discover a new mix.

First you will need to know yourself better, understand which Dosha (body constitution) is at the core of your being. To do so, you will benefit from a private Ayurvedic consultation: plan 1 to 2 hours to investigate your profile and assess your imbalances. You will receive your personalized feedback by email within 48 hours. Based on these fundamental elements, we will co-create your individual journey to transformation and recommend you a personalized detox.

Goodies for you

As a welcome gift, we have prepared an introductory kit of tips, tools and techniques to be given to each participant on the first day.

Based on your Ayurvedic assessment, you will receive a set of herbs to help you enhance your detox experience.

Step by step you will receive additional information on your journey and content rich reading material to download from your personal web page (a password protected page on zenattitude.com.au).

Through your subscription to our online newsletter, you will also be regularly informed about our upcoming events, the next one being a Wellbeing Retreat in France scheduled early June.

When and how much? 

30 Steps to Personal Transformation will offer you:

• Last week of February  – Ayurvedic consultation (to be booked asap)
• From the 1st to 30th March – 6:00 AM, every day, except Sundays, yoga practice
• Weekly recommended home practice
• Nutrition advice and green smoothies recipes
• Personal Ayurvedic assessment and recommendations
• Starter kit “Herbs & Oils” and more…
• Online documentation and reading material
• Participating in weekly discussions with the group

Your investment : $ 1 150

Feel free to contact us if you want to discuss about the program.

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IS EMOTIONAL OR PHYSICAL PAIN LIMITING YOU? WHAT ELSE IS POSSIBLE?

Wendy uses advanced techniques to read the body and energy field together with hands on bodywork designed to free clients from old emotional issues and negative beliefs, release pain, improve self-esteem, increase awareness, restore balance and general wellbeing.

Combining her background in Access Bars, Forensic Healing, Kinesiology, Art Therapy and Counseling, and her intuitive ability to communicate with and transform the energy, Wendy is a true catalyst for changing anything clients are asking to change about their bodies or lives.

Clients leave the session feeling lighter, clearer, more present, and in their bodies and take away tools to enhance and continue the healing process.

“My heartfelt thanks to Wendy Nash for a life-changing healing session yesterday. Wendy’s strong intuition and wisdom is a wonderful gift.”  H Beks, Richmond

Book an appointment with Wendy when she visits Zen Attitude on Monday the 25th of November from 10 am to 2.00 pm, Wednesday 27th from 10 am to 4pm or Friday 28^th of November 10 am to 2.00pm

Sessions – 1hr: $127

To learn more about Wendy visit www.wendynash.net

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Depression and anxiety

A growing number of studies are finding that yoga can significantly improve depression and anxiety symptoms. A recent review of 16 studies held by Duke University Medical Center, US, found that yoga “positively influences chemical messengers in the brain, inflammation in the body, and other biological factors in much the same way as antidepressants and psychotherapy”

Heart Disease

A 2004 study from Yale University School of Medicine in the US found that practising yoga reduces blood pressure, pulse and risk of heart disease. One reason why – “Yoga has a meditation component that is not true of other exercises,” says Professor Janice Kiecolt-Glaser from Ohio Stat University College of medicine. “That aspect makes a difference”

Multiple sclerosis

A 2004 study published in the journal of Neurology found that yoga can significantly reduce fatigue in people with multiple sclerosis – a symptom that can be potentially disabling.

Cancer

A University of Texas study found that, for women with breast cancer undergoing radiation therapy, yoga reduced fatigue, lowered stress levels and improved overall health. Research from the University of Rochester medical Center, US reports that yoga improves both sleep and quality of life for cancer patients. An article by oncology nurse practitioner and registered yoga teacher Susan DiSasio published in the Clinical Journal of Oncology Nursing cited research the shows yoga practice alleviates side effects of cancer treatments, including fatigue, insomnia and depression.

If you are interested in a yoga therapy session, contact us today or book a session online.

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