Paulina Wolny Yoga

THAI YOGA MASSAGE

I graduated from Thai Yoga Massage training in Thailand over 6 years ago. Since then, I've been giving this massage and studying more about it with passion. What's new is that in addition to home visits, I now offer the opportunity to use the Dynamic Yoga Academy room in Thalwil! So if you are interested in experiencing so-called "lazy yoga," contact me! There are no oils involved, and you stay dressed. This massage is based on muscle stretching, joint mobilization, and acupressure that, in the end, result in deep physical relaxation of your body and a calm mind.

Where do I BEGIN?

If you've already thought about beginning to practice yoga, you're halfway there; the next step is to take action.

I am running a weekly yoga class, Level 1, which is suitable for beginners. What I focus on is keeping it dynamic, however simple. Simple might not mean easy for you, but it is definitely an accessible basis to build on. I focus on the foundation of yoga: simple asanas and breathwork to develop body awareness, strength, and flexibility. It allows you to prepare your body for more advanced yoga postures in a healthy way while also preventing injuries.

YOGA, Level 1
Tuesday 19:00- 20:00
Zurich Dynamic Yoga Academy in Thalwil

✨PRENATAL YOGA IN THALWIL✨

Friday 9:15-10:15
Zurich Dynamic Yoga Academy

I plan to create a space for mothers-to-be to have a chance to integrate yoga practice into their birth preparation. Yoga sessions are tailored to the possibilities and needs of each pregnancy trimester. We focus on breathing techniques, visualisation, meditation, and accurate asana. I was pregnant twice myself and completed the 85h Prenatal yoga course.

My most recent trip to the mountains appeared to be brief and casual, but it still confronted me with my fears. I have discovered my new comfort zone. Apparently trivial things, such as driving someone else's car (manual gearbox—the very name sends shivers down my spine) or leaving my children under the supervision of grandparents for longer than usual, give me some mental gymnastics. And again, it turned out that my mind is not as flexible as my body. Well, it's not.

WHAT IS PREGNANCY YOGA FOR ME?

There is a difference between regular yoga practice and yoga practice while pregnant. Yes, of course, a pregnant woman "isn’t sick" but she may suffer from nausea and other stomach sensations. She goes through hormonal mood and body changes, her body balance is affected by extra weight, she may suffer from insomnia, swollen legs, and many more. In addition, I believe pregnancy is not the time to progress in the practice of asanas, especially because hormones influence the stability of the pelvic area. In this period of time asana is more a tool to gently stretch, relax, or strengthen the body and positively affect the state of mind. I would also recommend focusing on pranayama - breathing exercises, meditation, visualisation, and affirmation, which may be useful during delivery. Pregnancy yoga is there to address all of the issues and stages of pregnancy to enrich everyday life and prepare a mother-to-be for her childbirth, whether natural or Cesarean.

Below, I share my personal story related to this topic.

PREGNANCIES
I am a mother of two boys and during both of my pregnancies I was practising yoga. Both went smoothly overall, despite being diagnosed with gestational diabetes the first time. Luckily, I was able to keep my glucose level under control. It seems to me that a well-adjusted diet and personalised exercise did their jobs. In this pregnancy I was practising yoga till the end and was teaching till 8 months. During the second pregnancy, I "decided" to take a break from teaching (Corona) and still take care of the older son (I got pregnant a second time when he was only 11 months old). The second pregnancy was much more challenging for me, because I had to be operated on in the 7th month due to appendicitis.

CHILDBIRTH PREPARATION
As I mentioned before, I was practicing yoga, and I put emphasis on breathing exercises. Around 3 weeks before the due date, I started to do a perineum massage every day. I used an Aniball balloon too, which I believe prevented me from suffering a crotch tear. I can recall letting out a 28-cm-diameter balloon a couple days before giving birth. Isn't it amazing?! The average head diameter is 32–39. Last month I was mostly at home, calming down and mentally preparing for the coming childbirth.

LABOUR
Both labours took around 9 hours in my case. The second one wasn't shorter, easier, or faster. The doctor said it could be related to tight pelvic floor muscles, which are common among athletes, yogis, and horse riders. I agree with it. I have always trained my pelvic muscles but rarely paid attention to relaxing them. Knowing that now definitely makes me a more experienced yoga teacher. I gave birth to both babies in the hospital with my husband assisting me. He wanted to be around, and I was happy to have him by my side. I wanted to give birth naturally and avoid any anesthesia. I had an urge to experience it this way, and I succeeded. I was consciously working with my breath and focusing on observing waves of pain rather than being afraid of them.

PREGNANCY YOGA IN THALWIL
Friday 9:15 - 10:15

From February 3rd, every Friday morning I will offer regular pregnancy yoga classes in Zurich Dynamic Yoga Academy studio in Thalwil, Gewerbestrasse 24. Since I’m a mother of two boys myself and a qualified pregnancy yoga teacher, you can expect a professional and empathetic approach.

It seems that the golden autumn has definitely ended in Zurich. I wanted to show you few shots from the autumn photo-shooting that I did few years ago. Because it's the only professional yoga photo session I've had so far, I love returning to it. Well.. one thing is undeniable though, time flows and autumn somehow reminds me of that the most.

Hello,

it's been a while and what a journey it's been! Becoming a parent can definitely turn your life upside down ;)

The most important, though, is that I will be teaching regularly again. Meet me from January 10 in Zurich Dynamic Yoga Studio in Thalwil! Sooo happy to run there Level 1 Dynamic Yoga class.
https://www.zurichdynamicyogaacademy.com/classes

more coming soon!

:D

so glad to gained the knowledge of this ancient Thai art and be privileged to share it with people around me. Zurich, I am coming back full of new energy! Ready to give Thai Yoga Massage ✨

Chakrasana or Urdhva Dhanurasana
I like to lift my heels off the ground couple breaths before descend to relieve tension (if) felt in the lower back. That also helps to engage my upper back.
Lately I discovered that repeating it 3 times for around 10 or more slow breaths, gives me an irreplaceable feeling of openness in my front body and chest. It's a big step forward, because for long time I was impatient and not capable to freeze in and observe.